Recommended Food Options for a Mediterranean Diet

A reader of my last blog about the ranking of the Mediterranean diet asked, “What are the foods in those recommended categories?” I understand her plight. Even as a dietitian, in the early years of the diet, I wondered the same thing.

Most of us know how important fruits and vegetables are for a healthy diet, but does that include all? Are some more nutritious? Varied fruits and vegetables supply different nutrients; therefore, variety is important. Nutritionists tout the abundance of vitamin A and other nutrients in deep green and dark yellow vegetables. In recent years, research has substantiated additional healthful values of those vegetables, especially kale. Kale, a cruciferous vegetable along with cauliflower, Brussel sprouts, broccoli, cabbage, collard greens, and other vegetables, is high in fiber, carotenoids, and manganese, plus the vitamins A, B₆, C, K, and folate. Also, it is low in calories. A Mayo clinic blog post refers to kale as a nutrition superstar. These cruciferous vegetables help support the immune system, regulate blood pressure, and may help reduce risks of several cancers.

While fruits provide needed fiber and healthy sugars, berries—especially blueberries— stand out as nutritional heavyweights. Additional fruits suggested for the Mediterranean diet include apples and similar fruits, cherries, dates, figs, grapes, melons, oranges and varied citrus, and most other fruits.

Nuts (especially walnuts, almonds, and hazelnuts), beans, legumes, and sesame seeds rank high on this diet because of their protein and fiber source plus a supply of healthy fats. Although we use herbs and spices in limited quantities, they too, contribute to a traditional Mediterranean diet. More recognizable ones include basil, bay leaf, chiles, cloves, cumin, garlic, marjoram, mint, oregano, parsley, pepper, rosemary, sage, tarragon, and thyme.

In addition to plant sources, the Mediterranean diet recommends fish and shellfish as top protein choices. Tuna, herring, sardines, salmon, and bream are rich sources of omega-3 fatty acids. Other good selections for seafood include clams, crab, lobster, oysters, shrimp, mackerel, flounder, and tilapia. While southerners in the US like their seafood fried, this isn’t the case in Mediterranean countries, and it is not recommended for a healthy diet. Poultry with the skin removed doesn’t rival seafood, but it is also a good choice when served baked, broiled, or grilled. It’s wise to limit red meats, but if added to your menu, select leaner cuts with fat trimmed away.

The Mediterranean diet suggests choosing whole grain foods such as breads, pasta, and brown rice in place of refined ones. The diet recommends low-fat dairy products. Lower-fat cheeses include Swiss, low-fat cottage cheese, part-skim ricotta, part-skim Mozzarella, reduced-fat muenster, reduced-fat provolone, and reduced-fat Mexican blend.

And of course, olive oil is at the top of the Mediterranean diet list. Use it in place of other fats or as an addition to such dishes as salads. Selecting foods from these choices has proven healthful in improving memory and brain function, reducing risk for diabetes, high cholesterol, dementia, depression, and breast cancer. The Mediterranean diet has also been linked to stronger bones, a healthier heart, and longevity.

Consider altering your diet today to increase possibilities of living longer while remaining healthy and active.

Advertisement

Read Full Post »

The Best Diet for a Healthier You

Greetings readers and welcome back. My abrupt departure and lengthy absence resulted from the immediate caregiving needs of my husband who died at Christmastime. Crises during the pandemic may have interrupted your schedules as well whether from illnesses or the many other disruptions caused by Covid throughout the world. I hope that, like me, you are doing well and moving forward.

As we regroup, I’m excited to announce that future posts will relate more closely to the title of this blog, “Food from the Garden.” While I will continue to update readers on recent nutritional news, I will incorporate more information on foods we prepare and eat. Many of these may include excerpts from my forthcoming cookbook. I’ll explore topics such as—what are ancient grains, who needs gluten-free diets, and a world of other questions people often ask about food and nutrition. Of course, you will find oodles of recipes from comfort foods to my famous Baked Alaska. While our well-being and longevity may depend on our balance of eating healthier foods, it’s also about enjoyment. We can indulge occasionally if we consider those sweets and fats in with our total calorie consumption. Who would want to miss my fresh coconut Christmas cake?  

During the absence of this blog, some things didn’t change. For the sixth year in a row, the U. S. News & World Report magazine proclaimed the Mediterranean diet as the best overall choice for maximum health. Why does it continue to place so high? Are we listening to the experts? The diet isn’t a specific meal plan, but instead it offers smart choices for individuals to choose what they like and want.

Research substantiates that foods which make up the Mediterranean diet—fruits, vegetables, whole grains, beans, nuts, seafood, and lean poultry along with olive oil—tend to result in better health. The January 2023 U. S. News & World Report magazine gives more information on this healthful diet known to promote longevity and quality of life.

Among other listed attributes in the article, the diet is family friendly, budget friendly, plant friendly, and low fat. The link “read more” in the article below the Mediterranean diet gives more ideas for incorporating this nutritious diet into your meal plans. It’s never too late to start. Check it out.

Read Full Post »

Healthiest Diets for 2021

Once again, the U. S News & World Report issued rankings of the best and worst diets for 2021. Their expert panel ranked 39 diets into 9 categories including: Best Diets Overall, Best Weight Loss Diets, Best Commercial Diet Plans, Best Diabetes Diets, Best Diets for Healthy Eating, Best Fast Weight-Loss Diets, Best Heart-Healthy Diets, Best Plant-Based Diets, and Easiest Diets to Follow.

For several years, the Mediterranean Diet has ranked in the top three for best overall diet. This year not only was it #1, but it scored first in best plant-based diets and easiest diets to follow. The Mediterranean Diet also tied for first place in the best heart-healthy diets, best diabetes diets, and best diets for healthy eating. The diet has no specific eating plan. Instead, individuals choose from a variety of fruits, vegetables, whole grains, beans (legumes), nuts, olive oil, fish and seafood at least twice a week, and poultry, eggs, cheese and yogurt in moderation. The typical Mediterranean diet allows one glass of red wine daily for women and two for men.

The Dash diet (Dietary Approach to Stop Hypertension), also a top three contender for the U. S. News & World Report survey, for many years ranked #1. In 2021, it tied for second place with the Flexitarian diet. The Dash diet includes daily servings of 4 to 5 each of vegetables and fruits, 6 to 8 grains, 2 to 3 dairy products, 6 or less one-ounce servings of fish, lean meat, poultry, and 2 to 3 fats or oils. It suggests 4 to 5 servings a week of nuts, seeds, and legumes and less than 5 servings per week of sweets. Initially developed to reduce hypertension (high blood pressure), the diet recommends that healthy adults consume no more than 2,300 mg/day of sodium. The Dash diet recommends elderly or those with certain health issues refrain from consuming more than 1,500 mg of sodium/day.

Dawn Jackson Blatner developed the Flexitarian diet, a blend of the words flexible and vegetarian. For 2021, this diet tied for first place in best weight-loss diets and best diabetes diets. It tied for second in the best overall diets, second for the best plant-base diets, and third for best diets for healthy eating and easiest diets to follow. The diet begins with a five-week meal plan for breakfast, lunch, dinner, and snacks. Individuals have flexibility in substituting different foods within the same food category. Recommended calorie levels include 300 calories for breakfast, 400 calories for lunch, and 500 calories for dinner with two snacks of about 150 calories each for a total of about 1,500 calories (which for many results in weight loss). Calories can be adjusted for those needing additional calories.

In previous years, the MIND (Mediterranean-DASH Intervention for Neurodegenerative Delay) diet ranked in the top three for best overall diet. For 2021, it tied with the Mayo Clinic Diet for #5. The MIND diet has 10 brain-healthy food groups and 5 unhealthy food groups. Brain-healthy foods include green leafy vegetables, other vegetables, berries (especially blueberries and strawberries), nuts, beans (lentils, white beans, etc.), whole grains, fish, poultry, olive oil, and red wine (optional). Foods to avoid include red meat, butter/margarine, cheeses, pastries/sweets, and fried/fast foods.

The magazine evaluated the Mayo Clinic Diabetes Diet, published in 2013 and revised in 2019, for the first time. Its purpose is to lower and stabilize blood sugar levels. Designed for people with prediabetes and Type 2 diabetes, it tied for #5 with the MIND diet in the category of best overall diets.

Any of the top-ranking diets constitute a healthy eating plan. Check the links to learn more about each diet. The year is still early, and one of the best ways to help keep your body healthy is through a wholesome diet.

A future blog will address rankings of diets on the lower end for healthy eating. These may include diets you have tried or considered for weight loss. Find out what the experts say.  

Read Full Post »

Registered Dietitian Nutritionist Day and National Nutrition Month 2020

As a registered dietitian nutritionist, we have our own special day. Celebrate with us. Click here to learn more about the role of a dietitian nutritionist.

The theme for National Nutrition Month 2020 is “EAT RIGHT BITE BY BITE.” That’s all it takes to become a healthier you. The Academy of Nutrition and Dietetics recommends actions for each week in the month of March. Check it out and give them a try.

• Eat a variety of tasty nutritious foods.
• Plan weekly menus.
• Learn needed skills for preparing healthy and safe meals.
• Check with a registered dietitian nutritionist for meals to meet your unique personal and health needs.

Make this the year when you choose more nutritious foods as you “EAT RIGHT BITE BY BITE.”

 

Read Full Post »

Why Add Mushrooms to Your Diet

September is National Mushroom Month. Many recipes I prepare call for mushrooms. But rarely do I think to include them in favorites that don’t list them among the recipe ingredients. That’s a mistake. Mushrooms are beneficial in many ways and can be a part of any healthy diet.

In a study published in the Journal of Nutrition, rats fed a high-fat diet showed fewer signs of atherosclerosis when researchers added portabella and shiitake mushrooms. Future studies may determine if the effect proves true in humans.

Mushrooms contain the minerals, selenium, potassium, copper, iron, and phosphorus. Some reasons to include them in the diet are because they 1) have high concentrations of the antioxidants ergothioneine and glutathione which protect cells, 2) may have some preventive effect on the neurological diseases Parkinson’s and Alzheimer’s, 3) may boost memory and reduce mild cognitive decline, 4) improve heart health by substituting for portions of red meats, 5) strengthen bones by converting ergosterol into vitamin D when skin is exposed to sunlight, and 6) increase energy because of rich amounts of B-vitamins which help cells convert glucose into energy.

Benefits may go beyond these assets. Mushrooms can be used freely in many dishes because of texture and flavor. But they are so much more because they are:

• low in calories
• fat-free and therefore cholesterol-free
• gluten-free
• low in sodium

Mushrooms are fungi, but their characteristic nutrient content qualifies them to be categorized along with vegetables. The Mushroom Council states that they are wholesome, enjoyable foods that can help fill a void when we fail to eat enough vegetables.

Proponents of including mushrooms in the next Dietary Guidelines for Americans point out advantages because of their properties. These advocates support the concept of “The Blend,” the addition of mushrooms to dishes such as hamburger. Mushrooms enhance flavors due to their distinctive natural unami, and they create a more nutritious product. Such mixtures lower dietary fat and adds vegetable equivalents to the diet, especially significant for school children. Mushrooms can be a healthy asset and improve flavor in sauces, egg dishes (scrambled, omelets, quiche), salads, and meat mixtures (meatloaf, chili, burgers, etc.).

While mushrooms supply numerous nutrients for a healthy body, they are not a panacea. Studies on animals and insects look promising, but it is not a given those results will work in humans. Enjoy them for what they are ─ a delightful food to add for a healthy and tasty diet.

 

Read Full Post »

Best Diet Still Reigns in 2018

The U. S. News & World Report recently released their pick for “best overall” diet. The DASH diet ranked number one again for the eighth consecutive year. The diet also ranked at the top in the categories “best diets for healthy eating” and “best heart-healthy” diet. “Best diets” are chosen based on how readily most people can adopt them into their diets, how easily they manage purchase and preparation, and how well users can sustain the dietary plan.

The DASH diet isn’t a fad. It emphasizes long-term lifestyle changes. Initially designed as an appropriate way to lower blood pressure, the DASH plan has been well received and accepted by the public as well as health professionals. It is easy to follow using common foods offered in the grocery store. The use of readily available foods that don’t require special preparation saves time and money. Inclusion of daily servings of foods from different food groups provides variety and the opportunity to choose many foods without becoming bored. What foods makes this diet the best?

The DASH diet emphasizes fruits, vegetables, whole grains, fat-free or low-fat dairy products, and meat, fish, and poultry plus nuts and beans (legumes). It limits sugar-sweetened foods and beverages, foods high in salt/sodium, fatty meats high in saturated fat, and less-healthy fats such as the tropical coconut, palm kernel, and palm oils. Fruits and vegetable provide antioxidants and are low in sodium, factors known to constitute healthy eating.

If you follow this diet, please share your experiences of benefits you have found. For those who choose to make healthy eating a priority for 2018, check out a shopping guide, copy a list of foods included, and place on your refrigerator door as a reminder. Take along a copy when you shop. Avoid those less healthy foods you often buy, and become mindful of better choices.

It’s your life. It’s your health. Be healthier this year by choosing wisely the foods you eat.

Read Full Post »

Reflections of 2017―Think Positive

As we close the chapter on 2017, many of us think of plans we made for the past year and failed to accomplish. This blog, as a part of my theme “To Nourish Body and Spirit,” emphasizes good nutrition. We make resolutions or goals at the beginning of each year to lose weight or improve eating choices. Sometimes we chastise ourselves mentally because we failed to achieve those goals. Instead, why not focus on things we did right? We can’t undo the past, but we can forge ahead on positives.

Here are points to consider.

1. Remember the positive choices you made throughout the year to choose healthy foods.
2. Reflect on your greatest accomplishments in making wise food choices.
3. Ponder constructive decisions about relationships and foods that made you feel good.
4. Recall walks or exercise you attempted.
5. Think about the times you abided by safety rules to keep foods safe.
6. Likewise, meditate on the way you nourished your spirit. Hints. More prayer, Bible study, sharing with the less fortunate. You finish the list.
7. Identify five things from 2017 that gave you joy and contentment, and consider how you can expand those experiences in the future.

Many throughout our nation and worldwide experienced devastating natural phenomena or mass shootings during 2017. Yet, several expressed thanks in the midst of hurricanes, floods, fires, and senseless carnal disasters. You, too, can find joy and blessings in many seemingly negative situations. When you do, hold onto them, nurture them. God bless you as you strive to improve your attitude and live your life to the fullest in the year ahead. Contemplate the positives, especially in your eating habits, and make joyfulness and thankfulness your companions throughout 2018.

Happy New Year to all my readers  

Read Full Post »

How to Live Longer Even When You’re Old

Who doesn’t want to extend years of life as long as possible? Researchers confirm that even after middle age, we can lengthen our life span. In a study of nearly 74,000 health professionals 60 years-of-age or older, those who shifted to better eating habits lived longer. What changes did they make? Those who increased the amount of fruits, vegetables, and whole grains plus other healthy foods in their diets lowered their risk of premature death compared to those whose diets remained the same. Likewise, those who let their eating habits slip to less healthy fares in their older years increased their risks for dying.

Researchers used three scoring systems based on the Alternate Healthy Eating Index, the Alternate Mediterranean diet, and the DASH (Dietary Approaches to Stop Hypertension) diet. While those diets differ somewhat, all promote fruits, vegetables, whole grains, fish, low-fat dairy, olive oil, and nuts. Some foods may include more of certain vitamins, minerals, phytochemicals, or other nutrients, but all of these received higher scores and are good options. In all diets, less healthy choices such as sweets, processed foods, and red meats received low scores. The higher the overall score, the lower the risk of premature death.

Even changing a few items, such as fish or legumes in place of red meat, made a slight difference.  Alice Lichtenstein, spokesperson for the American Heart Association stated, “The key is to make changes that you can stick with for the rest of your life.” She added, “There are no magic-bullet foods or nutrients.” The message isn’t new. However, many believe if they haven’t followed healthy eating rules throughout their lifetimes, change is hopeless. Not so. It’s never too late to improve eating habits.

Choosing healthy foods helps prevent an early death and assures that the years we live will be less hampered by the many diseases resulting from poor diets. Quality of life is a precious commodity for everyone, especially as we age. Making slight diet changes can improve physical well-being and make those extra years’ worth living. It’s a win-win choice.

 

Read Full Post »

Holidays―Not the Time to Diet

Eating is a major focus during the busy holiday season. Many people add a few pounds to their weight from the festivities centered around food. This isn’t the time to diet, but with a few simple changes, we can spare ourselves from gaining additional pounds.

1. Choose smaller portions. Not easy, but many times we not only add extra calories but become uncomfortably full from excess food. Gauge those portions sizes and feel better afterward.
2. See what calorie-laden foods you can skip or resolve to eat less. Gravies and creamed dishes add lots of calories. Select unsweetened beverages. Choose red sauces over white ones for fewer calories.
3. Choose desserts with less calories. Double crusted pies and those with whipped cream or topping have more calories. If you must have a piece of that traditional coconut cake, make it a smaller portion.
4. Watch out for snacks of candies, nuts, party mixes and yellow cheeses. Look for veggie or fruit trays and skip the dip.

A few simple changes can keep away those dreaded extra pounds. Make the holidays a time of love and joy without those rich, fattening foods. Have a Merry Christmas and a blessed New Year.

Read Full Post »

Keys to Reducing Cancer Risks

Projected new cancer cases in 2016 will exceed 1.5 million. What can we do to avoid being one of those statistics? Excessive body weight is a definite link for increased risk of certain cancers. Two-thirds of U. S. adults are overweight or obese. According to the American Institute of Cancer Research (AICR), one-third of all cancer cases hinge on three weight-related factors.

Eat Smart:    AICR recommends vegetables, fruits, and whole grains make up two-thirds of the meal. More than one-third of people surveyed by AICR claimed cost influenced their failure to eat healthy. The following include AICR suggestions to lower food costs plus my own thoughts.

• Choose lower-cost fresh produce such as carrots, cabbage, sweet potatoes, bananas, apples, oranges and foods in season. Many of these foods, especially vegetables, keep for longer periods of time so stockpile them when grocery stores run specials.
• Stock up on canned foods. Canned fruits and vegetables are convenient and economical. Grocery stores also run specials on many canned items. To save on costs, choose store brands that in most cases are as nutritious as name brands.
• Keep frozen foods on hand if space permits. Frozen foods are quick and easy to prepare and retain nutrients found in fresh fruits and vegetables.

Move More:    Many claim a lack of time as their reason for failing to exercise. Easy ways to move more  include:

• Take five-minute walking breaks. Sitting all day at work or at a desk is detrimental to health. Short breaks will improve physical well-being while giving your brain a break as well.
• Include the family. Use TV commercial breaks for activity challenges for the entire family. Children often relate well to simple family games that involve movement.
• Try new activities or resurrect old ones. Often sedentary past-times have replaced previously active ones. Find a family member or friend to join you in former active interests or join a class involving your favorite activity.

Maintain a Healthy Weight. Next to smoking, excessive weight is the single most important factor in lowering the risks of at least ten different kinds of cancers. In April 2016 the AICR released an updated report relating stomach cancer to extra body weight bringing that number to eleven. The report confirmed other food-related issues that also increased stomach cancer―consuming three or more alcoholic drinks per day and eating bacon, hot dogs and other processed meats.

More than half of the American population are unaware that weight is linked to their risk for cancer. Many find losing weight difficult and don’t know where to begin. The AICR “Cancer-Fighting Fridge” makes other recommendations in addition to those already stated.

• Swap white processed grains for whole grains.
• Make fruit and vegetables front and center
• Replace sweetened drinks with water and unsweetened beverages
• Keep easy-to-grab healthy snacks and meal options visible

May 8-14, 2016 is National Women’s Health Week. This is a great time to consider―not only for women but men as well― what you will do to lower your risk of cancer. Women can find additional age-related guidelines to help make more informed choices.

Knowing that too much weight leaves us more susceptible to unwanted cancer, why do we take losing weight so lightly (no pun intended)? Weight-loss is a challenge, but most of us can do it.

And one last suggestion from AICR worthy of note, support and encourage those making an effort to lose weight. Even small amounts of weight-loss benefit health. Don’t wait another day to begin the road to a healthier you and at the same time help others in their quest.

http://womenshealth.gov/nwhw/by-age/ (paste into browser if link fails to work)

Read Full Post »