If a trip to Greece, Spain or Southern Italy is not in your near future, you can still benefit from a Mediterranean-inspired diet and lifestyle! There is no one “Mediterranean” diet, rather there are some common dietary patterns seen among people who live in the countries that border the Mediterranean Sea. And, there is some evidence that people from the Mediterranean region live longer and have a lower incidence of cancer and cardiovascular disease. Here’s how to eat “Mediterranean” style:
* Build your meals around plant sources of protein such as grain, lentils, beans, chickpeas, nuts, seeds and vegetables.
* A few times each week, select fish, such as tuna, salmon, trout, mackerel, herring and sardines.
* Eat less poultry, eggs and cheese.
* Limit red meat and avoid processed meat.
* Prepare food simply with herbs and olive or canola oil without adding salt.
* Enjoy eating olives, which provide heart-healthy monounsaturated fat. Drizzle olive oil over vegetables, salad and on whole grain bread.
* Do not fry food.
* Include fresh fruit as part of every meal and as a snack. Snack on a handful of unsalted nuts or hummus with fresh vegetables.
* Consider, if you are medically able to consume alcohol safely, red wine in moderation (which generally means up to 5 ounces a day).
* Manage your weight through eating appropriate portions of food.
* Lastly, embrace the Mediterranean lifestyle, which includes physical activity, leisurely dining and lots of quality time with family and friends.
If you’re interested in healthy eating, you might want to read about foods that can help reduce the risk of cancer.
Michele Weisberger is a Registered Dietician and Nutritionist for Cancer Supportive Services at Beth Israel Medical Center.