GRAND RAPIDS, Mich — The Mediterranean diet is very popular these days -- and many people are looking for more information about how this diet can help them lose weight, increase energy and reduce the risk of heart disease and cancer.
Mercy Health Registered Dietitian Amy Bragagnini talks about the health benefits of the Mediterranean diet and shares tips on how to follow it.
Lose the Fat Phobia
This is a very important first step. Many of patients tell me that they want to avoid “fattening” foods. I remind them that all foods have potential to create weight gain—it is all dependent on how much we eat of them. Fats, per se, do not automatically add extra pounds to our bodies. Healthful monounsaturated and polyunsaturated fats from olive oil, nuts and seeds are an important part of the Mediterranean diet. Be sure to use extra virgin olive oil in various dishes. Incorporate olives and avocados in salads. Let kids design their own trail mix using their favorite dried fruits, whole-grain cereals, nuts and seeds. If you have small children, use caution with nuts and seeds because they present a potential choking hazard.
Begin with Beans
Beans are an important staple of the Mediterranean diet. Beans and lentils can provide the nutrients needed for balanced eating. Beans also supply potassium, magnesium and iron. Add more beans to your diet by slipping chickpeas into salads, tossing peas into rice or tucking mashed pinto beans into a quesadilla. Below is a recipe for a favorite of mine: lentil hummus.
Build a Strong Base
Fruits, vegetables, beans and whole grains are the foundation of the Mediterranean diet. They provide vitamins and minerals that growing bodies require, in addition to carbohydrates for energy and fiber for healthy digestion. I suggest re-thinking the set-up of your dinner plate. Start with a base of romaine lettuce and add quinoa, feta, Kalamata olives, tomatoes and herbs/spices. What a well-rounded and healthy dinner.
Opt for Seafood
Fish plays a starring role in the Mediterranean diet. It is a top source of heart- and brain-friendly omega-3 essential fatty acids, and it’s packed with protein. Seafood cooks quickly, making it perfect for quick meals, such as grilled shrimp tossed into pasta marinara or tuna stirred into whole-wheat couscous. I love to take individually packaged salmon and throw it on the grill with lemons. It is super easy and delicious.
Try out this delicious recipes:
Lentil Hummus
Ingredients
2 c. dried lentils
2 cloves garlic, roughly chopped
3 tbsp. tahini (sesame seed paste)
2 tbsp. fresh lemon juice
1 tbsp. extra virgin olive oil, plus more for serving
½ tsp. ground cumin
½ tsp. dried thyme
Kosher salt and pepper
Sweet paprika or red pepper flakes, for serving
Celery sticks or pita bread, for dipping
Directions
- Cook lentils per package directions. Drain and rinse to cool.
- In a food processor, finely chop garlic. Add cooked lentils, tahini, lemon juice, oil, cumin, thyme, 3/4 teaspoon salt and 1/4 teaspoon pepper, then process, scraping down the sides as necessary, until smooth.
- For a thinner consistency, add water 1 tablespoon at a time, processing to reach desired consistency (do not add more than 3 to 4 tablespoon water, or it will become too thin).
- Transfer to a bowl, drizzle with oil and sprinkle with paprika or crushed red pepper flakes if desired. Serve with celery sticks for dipping.
Nutritional Info
PER 2 TBSP 60 CALORIES, 2.5 G FAT (0 G SATURATED), 3 G PROTEIN, 90 MG SODIUM, 6 G CARB, 2 G FIBER
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