======================================== THE HEALTHY MEDITERRANEAN DIET
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By now many of us know that the Mediterranean diet emphasizes vegetables, fruits, whole grains, small portions of meat and fish, and olive oil rather than other less healthy fats. But why all the fuss? Can olive oil, pita, and eggplant really make you thin? If it is all "Greek" to you, then read on:
APPETIZER. For starters, people who live in the Mediterranean have very low rates of heart attack and cancer. In a recent study, heart attack sufferers reduced their risk of a second heart attack by 70 percent by following a similar diet. The reason? Greeks do what Americans know we should do but do not. They eat mostly plant and whole-grain based foods and do not overdo the sweets, meats, or unhealthy fats. Not only that, but their food is filling and tastes good. "Because it uses some fats, it is a tasty, appetizing diet that does not rely on fast or processed foods and is heart healthy," says Jane Dixon, an outpatient registered dietitian at Mountainside Hospital in Montclair, New Jersey.
SALAD. Some elderly Greeks have been found to consume more than a pound of fruits and vegetables each day - while most Americans have nowhere near the recommended five to nine servings. For Greeks, this is not a hardship, because there is so much variety. "In the Mediterranean, no matter what the season, there are mounds of vegetables in the markets," says Martha Rose Shulman, author of the cookbook, Mediterranean Light (William Morrow, 2000). "They know how to make vegetables taste good using olive oil, garlic and wonderful herbs and spices." She adds that people in Mediterranean cultures also make good use of legumes like chick peas, beans, and lentils, which are good sources of protein and fiber.
OIL. Olive oil is used exclusively in Mediterranean cooking, and that is good for your cardiovascular system because "olive oil is monounsaturated, which means it tends to promote the good kind of cholesterol," says Shulman. At the same time, it is important to remember that any fat is fattening. One tablespoon of olive oil has 120 calories. "Olive oil is beneficial, but it still is calorically dense, so you still need to watch the portion sizes," says Dixon.
BREAD BASKET. Greeks enjoy plenty of carbohydrates, but they focus on whole grains in such dishes as breads, rice, couscous, bulgur, and polenta.
ENTREES. "While American meals normally still focus on a big piece of meat, in the Mediterranean countries meat might be part of the dish or, if it is the main dish, the portion is still small," says Shulman. Plus, she says, vitamin and folic acid-rich greens and vegetables of all kinds are integral to the cooking. Another benefit to Mediterranean cuisine is that it is not complex or complicated to prepare. "There is not much in the way of intricate technique. All you really need to know how to do is chop," says Shulman. And, she adds, it is great for people who are trying to lose or maintain their weight, because the diet is both filling and tasty. "It is a very pleasurable way to eat well and control weight."
WINE LIST. Another nice aspect of the Mediterranean menu is that it includes red wine - which is drunk with meals, in moderation, and without guilt!
DESSERT. Yes, they do eat dessert - but again, the emphasis is on fresh fruit - in compotes, tarts, puddings, or just plain.
HOW TO DO IT AT HOME. If you want to use some of the lessons of the Mediterranean cuisine in your home, here are some tips:
1. Try a variety of whole grains in your cooking. 2. Incorporate more fruits and vegetables into your meals. 3. Include more beans and nuts in your meals. 4. Make liberal use of garlic, lemon juice, and fresh herbs. 5. Go meatless two or three times a week. 6. Eat fish at least twice a week. 7. Use cheese as a flavoring - sparingly. 8. Use olive oil instead of (not in addition to) less healthy fats. 9. Try a recipe from a Mediterranean cookbook such as Martha Rose Shulman's "Mediterranean Light." Happy Eating!
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