Eating Mediterranean-style

Many people inquire about a diet that follows the principles of a Mediterranean diet—increased whole grains, healthy fats, and more fruits and veggies. Some call it a “no-red-meat” diet, while others ask about the “Paleo” diet. These diets are similar to the Mediterranean way of eating, which has been associated with lower rates of chronic diseases.
The Mediterranean style of eating is popular in people who have a history of heart disease, cancer and obesity, because it helps lower “bad” LDL cholesterol and reduce inflammatory markers. The Mediterranean diet also includes components that increase fullness and may reduce the insulin response to possibly reduce central obesity, or “belly fat.” This style of eating focuses on including abundant amounts of whole grains, fruits and vegetables. There is also a focus on choosing healthy fats, such as the fats in fish and olive oil.When thinking about the uses for olive oil, many people think of cooking on the stovetop, but they don’t like the flavor it adds to meals cooked in a skillet or baked in the oven.  Olive oil also smokes at a lower temperature, so it isn’t good for frying, and that is fine with this dietitian!  Enjoy the health benefits and taste of olive oil by including it as part of a salad dressing.  Served over a salad filled with nutritious fruits and vegetables, with a lean protein like chicken, olive oil is a compliment to a healthy meal.