How the Mediterranean diet is bringing its health benefits to tables around the world
By Erin Perkins
The guidelines for the Mediterranean diet are rooted in the daily cuisine of the countries surrounding the Mediterranean Sea. In locations like Greece, Italy, and Lebanon, meals are shaped by local produce and products, such as fresh fish, olive oil, seasonal fruits and vegetables and whole grains.
Isabella (Bella) Hardin, a pediatric dietitian at HCA Healthcare Summerville Hospital, prescribes the Mediterranean diet to her patients because it’s easy to incorporate into everyday life.
“I recommend the Mediterranean diet because I find it to be one of the least restrictive diets that also helps build a good balance in fueling bodies,” she said.
Hardin works with children, so she simplifies the diet by telling her patients to prioritize fruits and vegetables.
“The Mediterranean diet builds a good balance in fueling bodies,” she says. “We’re going to eat our healthy grains and then make sure we’re including some healthy fats in our diet and then add lean proteins. I give the example of a grilled fish or a grilled chicken.”
Examples of healthy grains include brown rice, oats, barley, and whole wheat pasta. For protein, think about legumes, such as beans, lentils, and chickpeas, or seafood, like sardines, salmon and trout. The Mediterranean diet restricts consumption of dairy, red meat, sugar, and fried foods.
“The diet eliminates higher saturated fat foods, refined sugars, and simple carbs,” says Hardin. “I like to tell my kids that it’s not that these things are labeled necessarily bad, but they’re not benefiting our body as much as whole grains do. We’re taking out the white breads, the simple carbohydrates and white pastas, and adding in whole grains.”
Hardin focuses on the benefits of the diet, rather than the eliminations.
“There are immediate health benefits,” she says. “The first thing that pops into mind is that people who experience gastrointestinal reflux disease often find relief, since this diet is lower in fats. In general, kids feel satiety. They feel full — they’re not overfull, and they have good energy. A lot of my kids report back that they’re sleeping better, and they’re not as sleepy during the day. In general, it’s about having a balanced diet and making sure they’re eating food that’s going to fuel their body and benefit them.”
While the Mediterranean diet can lead to weight loss because of its high fiber and healthy fats, it also offers other long-term advantages. The diet can lower LDL cholesterol, improve blood pressure and reduce the risk of heart attack and stroke. It can lower the risk of type 2 diabetes. Those on the diet also see reduced inflammation.
It’s easier to follow the Mediterranean diet while dining at home, but Hardin understands that sometimes life gets busy and you need to grab food from a restaurant.
“I tell parents that if you do have to eat out, that’s okay, but when we’re out, look for grilled chicken or grilled fish. Concentrate on lean proteins and make sure that half of the plate is fruits or vegetables and incorporate some type of whole grain.”
She cites restaurants like Cava or Chipotle for the diet, because you can choose options like brown rice, vegetables, beans and low-fat meats.
Hardin likes to recommend the Mediterranean diet because it allows for more variation in daily eating than other diets.
“I tell my patients and their parents that it’s not as restrictive, because that’s the tough things with diets. A lot of diets are restrictive, so they tend to create more bounce-back or binge eating. Whereas with this diet, you’re still able to incorporate all the food groups that your body needs. Some diets are more restrictive, cutting back on carbs or fats, but our body needs those macronutrients. I think the Mediterranean diet is more efficient and, in the long term, more realistic. It’s not as restrictive, so people are able to stick with it a little bit easier.”
Mediterranean Diet Basics
- Lots of vegetables, fruit, beans, lentils and nuts.
- A good amount of whole grains, like whole-wheat bread and brown rice.
- Plenty of extra virgin olive oil (EVOO) as a source of healthy fat.
- A good amount of fish, especially fish rich in omega-3 fatty acids.
- A moderate amount of natural cheese and yogurt.
- Little or no red meat, choosing poultry, fish or beans instead of red meat.
- Little or no sweets, sugary drinks or butter.
