“I am probably adding five years onto my life eating this Mediterranean food,” my husband remarked.
He was enjoying a bowl of tomato basil soup. It looked and smelled delicious.
I chuckled as I took a bite of my equally healthful salad. It featured mixed greens, feta cheese, toasted walnuts and sliced red grapes with a light vinaigrette dressing.
We usually sample each other’s food at restaurants. I handed him my spoon to acquire a soup sample. He reluctantly obliged. I gave him a taste of my salad on his fork.
We also had tapenade, a mixture of chopped black and green olives, herbs, olive oil and fresh lemon juice on fresh bread as a side item. We had a delicious main course.
The Mediterranean diet is not a weight loss diet but more of a lifestyle eating plan. People who live along the Mediterranean Sea in countries such as Greece and Italy tend to live longer, healthier lives.
Following the Mediterranean diet is associated with reducing our risk for heart disease, cancer, type 2 diabetes, dementia, macular degeneration, arthritis and several other conditions.
When eating plans are compared, the Mediterranean diet and the DASH diet (short for Dietary Approaches to Stop Hypertension) come out on top. Many recipe books and guides are available, and the foods are available in most grocery stores.
U.S. News has rated the Mediterranean diet the “healthiest” for the past eight years.
The Mediterranean diet is rich in fruits, vegetables, nuts, legumes, low-fat dairy, unsaturated fat (especially olive oil), herbs, spices and plant and animal proteins, especially omega-3-rich fish.
Even better, eating Italian and Greek foods is very delicious.
The Dietary Guidelines for Americans and the consumer-focused MyPlate.gov are based on the principles of this diet and the DASH diet. Here are a few items to consider:
Eat a variety of colorful fruits and vegetables. They provide antioxidant nutrients that protect our bodies from inflammation and fight diseases.
Enjoy more whole grains for their dietary fiber, vitamin and mineral content.
Choose healthy fats. The Mediterranean diet encourages more unsaturated fats, such as olive oil. Olives are grown in the Mediterranean region of the world, so olive oil is featured heavily. In general, aim to use oil instead of solid fat in your cooking. We have many healthful oils from which to choose.
Choose lowfat dairy. Dairy products such as Greek yogurt provide protein, calcium and potassium, which help manage our blood pressure.
Enjoy lean protein sources, including plant and animal sources. Trim solid fat from whole cuts of meat. Salmon and other fatty fish provide omega-3 fats that can have health benefits. Add more cooked dry beans, such as pinto and Great Northern, for their neutral flavor, protein and fiber content.
Limit desserts such as cookies and candy and high-fat snacks such as chips and fries.
Avoid sweetened beverages. Have water more often to quench your thirst. Opt for whole fruit instead of fruit juice.
If you like red wine, which is common in the Mediterranean diet, consume it in moderation. Too much alcohol can have negative effects.
Take your time when eating and limit distractions. Turn off the TV and set aside your phone. Remember, it takes at least 20 minutes for your brain to know your stomach is full.
If the salad I described sounded appetizing, we have a similar one. Check out NDSU Extension’s “Fruit, Cheese and Nut Salad” recipe.
Here’s a recipe based on the Mediterranean diet from our friends at Pennsylvania State Extension. It reminds me of my husband’s appetizer choice at the restaurant. You could leave out the tortellini if it is not available, but it adds texture and flavor.
Tomato Basil Soup with Spinach and Tortellini
- 2 tablespoons olive oil, or your favorite oil
- 6-8 cloves garlic, chopped
- 4 cups chicken broth
- 6 ounces fresh or frozen tortellini filled with cheese
- 1 (14-ounce) can diced tomatoes, with liquid
- 10 ounces spinach, coarsely chopped
- 8 to 10 leaves basil, coarsely chopped
- Grated Parmesan cheese
Heat oil in a large saucepan over medium high heat. Add garlic and saute until fragrant, about 2 minutes or less. Add the broth and bring to a boil. Add the tortellini and cook for five minutes for frozen, less for fresh. Add the tomatoes and reduce heat to simmer. Cook until pasta is tender. Stir in spinach and basil and cook until spinach is just wilted (less than two minutes). Sprinkle with grated Parmesan cheese.
Makes eight servings. Each serving has 140 calories, 5 grams (g) fat, 9 g protein, 16 g carbohydrate, 2 g fiber and 270 milligrams sodium.
(Julie Garden-Robinson, Ph.D., R.D., L.R.D., is a North Dakota State University Extension food and nutrition specialist and professor in the Department of Health, Nutrition and Exercise Sciences.)
