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May is Mediterranean Diet Month

May is Mediterranean Diet Month

by Meredith McGrath RD, LDN

The Mediterranean diet reflects a way of eating that is traditional in the countries that surround the Mediterranean, but you don’t need to travel any farther than to your local Redner’s Market to discover its delicious flavors and fresh foods. Bring the remarkable health benefits and affordable Mediterranean style of eating to your table every day by making simple but profound changes.

Here are eight simple ways to get started:

  1. Eat lots of vegetables. From a simple plate of sliced fresh tomatoes drizzled with olive oil and topped with crumbled feta cheese to stunning salads, garlicky greens, fragrant soups and stews, healthy pizzas, or oven-roasted medleys, vegetables are vitally important to the fresh tastes and delicious flavors of the Mediterranean diet.
  2. Change the way you think about meat. If you eat meat, have smaller amounts. For example, add small strips of sirloin to a vegetable sauté, or garnish a dish of pasta with diced prosciutto. As a main course, have smaller portions (3 ounces or less) of chicken or lean meat.
  3. Enjoy some dairy products. Eat Greek or plain yogurt, and try smaller amounts of a variety of cheeses.
  4. Eat seafood twice a week. Fish such as tuna, herring, salmon and sardines are rich in heart-healthy omega-3 fatty acids, and shellfish including mussels, oysters and clams have similar benefits for brain and heart health.
  5. Cook a vegetarian meal one night a week. Build these meals around beans, whole grains and vegetables, and heighten the flavor with fragrant herbs and spices. When one night feels comfortable, try two nights per week.
  6. Use good fats. Include sources of healthy fats in daily meals, especially extra-virgin olive oil, nuts, peanuts, sunflower seeds, olives and avocados.
  7. Switch to whole grains. Whole grains are naturally rich in many important nutrients; their fuller, nuttier taste and extra fiber keep you satisfied for hours.
  8. For dessert, eat fresh fruit. Choose from a wide range of delicious fresh fruits – from fresh figs and oranges to pomegranates, grapes and apples.