Sam, from North Augusta, SC, asks…
Sam, from North Augusta, SC, asks…
“What is the Mediterranean Diet?”
“What is the Mediterranean Diet?”
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Hey, Sam, thanks for the question. The Mediterranean diet refers to the foods and drinks that people eat who live in countries bordering the Mediterranean Sea. These countries include Greece, Italy, Spain, and Turkey, to name a few. Although the foods vary from country-to-country, there are some basic aspects of the “Mediterranean Diet” that are fairly consistent.
Hey, Sam, thanks for the question. The Mediterranean diet refers to the foods and drinks that people eat who live in countries bordering the Mediterranean Sea. These countries include Greece, Italy, Spain, and Turkey, to name a few. Although the foods vary from country-to-country, there are some basic aspects of the “Mediterranean Diet” that are fairly consistent.
Why has this diet gotten so much attention? It’s because there is a considerable amount of research showing that the diet is very healthy; this diet may lower your risk of heart disease, cancer, diabetes, and Alzheimer’s disease and also has other health benefits. The diet is similar to the diet recommended by The American Heart Association, The American Cancer Society, The Surgeon General, and The American Diabetes Association. It is a good thing that all these diets agree with each other, since it means that people with different diseases and genetic risks of disease can all eat one, healthy diet. This becomes very important when you talk about family nutrition, since a family can eat the same healthy food at mealtime and it is not necessary to prepare different foods for different people.
Why has this diet gotten so much attention? It’s because there is a considerable amount of research showing that the diet is very healthy; this diet may lower your risk of heart disease, cancer, diabetes, and Alzheimer’s disease and also has other health benefits. The diet is similar to the diet recommended by The American Heart Association, The American Cancer Society, The Surgeon General, and The American Diabetes Association. It is a good thing that all these diets agree with each other, since it means that people with different diseases and genetic risks of disease can all eat one, healthy diet. This becomes very important when you talk about family nutrition, since a family can eat the same healthy food at mealtime and it is not necessary to prepare different foods for different people.
What is the Mediterranean Diet? For one thing, it is a plant-based diet very high in fruits, vegetables, whole grains, nuts, and legumes (surprise, surprise!). Butter is used sparingly or not at all. The saturated butter fat is replaced with the use of liquid oils, mainly olive oil. The food is extremely flavorful and delicious. Flavors are enhanced by adding herbs and spices, rather than over-doing the salt. Red meat is eaten only occasionally, maybe once or twice A MONTH. Did you get the “month” part? In the Mediterranean diet, the animal protein mainly comes from fish and poultry, which is eaten perhaps once or twice A WEEK, not every day. Compare that to the typical disease-prone American diet, where many Americans eat meat twice or three times a day! The most infamous and publicized aspect of The Mediterranean Diet is the consumption of red wine with meals. This is an optional part of the diet; it is not an absolute requirement. The final component of “The Diet” is making sure to get plenty of exercise, whether you are climbing the Pyrenees or the hills of Greece or southern Italy.
What is the Mediterranean Diet? For one thing, it is a plant-based diet very high in fruits, vegetables, whole grains, nuts, and legumes (surprise, surprise!). Butter is used sparingly or not at all. The saturated butter fat is replaced with the use of liquid oils, mainly olive oil. The food is extremely flavorful and delicious. Flavors are enhanced by adding herbs and spices, rather than over-doing the salt. Red meat is eaten only occasionally, maybe once or twice A MONTH. Did you get the “month” part? In the Mediterranean diet, the animal protein mainly comes from fish and poultry, which is eaten perhaps once or twice A WEEK, not every day. Compare that to the typical disease-prone American diet, where many Americans eat meat twice or three times a day! The most infamous and publicized aspect of The Mediterranean Diet is the consumption of red wine with meals. This is an optional part of the diet; it is not an absolute requirement. The final component of “The Diet” is making sure to get plenty of exercise, whether you are climbing the Pyrenees or the hills of Greece or southern Italy.
Let me tell give you a good example to illustrate the Mediterranean way of eating. Being the faculty advisor to the international students on the Augusta Univeristy Medical campus for many years, my family and I often had wonderful opportunities of sharing meals with the foreign students. I remember one meal prepared by a Greek student as a “thank you” to faculty and fellow students. So, there we all were, sitting around the table in her humble little apartment, the twelve of us, and we watched as Anastasia brought out ONE, small baked Greek chicken for all of us. In America, we would have cut the chicken in half and eaten half as one serving. So, all of us sat around the table wondering how in the world this one, little (scrawny) chicken was going to serve 12 people. And…believe it or not, it did…because Anastasia then proceeded to bring out seven vegetable and couscous casseroles. So, everyone got a tiny bit of chicken, but lots of veggies, couscous made with nuts, wine, etc. And, it was absolutely delicious. Get the idea?
Let me tell give you a good example to illustrate the Mediterranean way of eating. Being the faculty advisor to the international students on the Augusta Univeristy Medical campus for many years, my family and I often had wonderful opportunities of sharing meals with the foreign students. I remember one meal prepared by a Greek student as a “thank you” to faculty and fellow students. So, there we all were, sitting around the table in her humble little apartment, the twelve of us, and we watched as Anastasia brought out ONE, small baked Greek chicken for all of us. In America, we would have cut the chicken in half and eaten half as one serving. So, all of us sat around the table wondering how in the world this one, little (scrawny) chicken was going to serve 12 people. And…believe it or not, it did…because Anastasia then proceeded to bring out seven vegetable and couscous casseroles. So, everyone got a tiny bit of chicken, but lots of veggies, couscous made with nuts, wine, etc. And, it was absolutely delicious. Get the idea?
Do you have to live in Spain or Greece to sample real Mediterranean food? No, we are lucky to have several Mediterranean-style restaurants in the CSRA. There is “Luigi’s”, at Broad and 6th . In addition, out in Evans, there is “The Shishkebab” on North Belair Road near Washington Road and “Laziza Mediterranean Grill” in the Publix shopping center in Evans. So, save the airplane fare to Spain, Italy or Greece and just look around the CSRA. To take the place of climbing the Pyrennes, hike around Heggies Rock, instead.
Do you have to live in Spain or Greece to sample real Mediterranean food? No, we are lucky to have several Mediterranean-style restaurants in the CSRA. There is “Luigi’s”, at Broad and 6th . In addition, out in Evans, there is “The Shishkebab” on North Belair Road near Washington Road and “Laziza Mediterranean Grill” in the Publix shopping center in Evans. So, save the airplane fare to Spain, Italy or Greece and just look around the CSRA. To take the place of climbing the Pyrennes, hike around Heggies Rock, instead.
What’s the “no-nonsense nutrition advice” for today? Simple. The Mediterranean Diet is a very healthy way of eating. It is not all that different from diets recommended by major health organizations in the United States. Like any other way of eating, you cannot eat all you want just because it is healthy. That means, watch the portion sizes, the “extra” tzatziki sauce and those pastries!
What’s the “no-nonsense nutrition advice” for today? Simple. The Mediterranean Diet is a very healthy way of eating. It is not all that different from diets recommended by major health organizations in the United States. Like any other way of eating, you cannot eat all you want just because it is healthy. That means, watch the portion sizes, the “extra” tzatziki sauce and those pastries!
by Dr. Warren Karp - "No-Nonsense Nutrition Advice"
by Dr. Warren Karp - "No-Nonsense Nutrition Advice"
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