The Mediterranean Diet
By Vicki Karigiannis
A recent study published in the Archives of Internal Medicine confirmed that people who stuck to a Mediterranean diet, one rich in fruits and vegetables, whole grains and fish, were less likely to develop cancer and heart disease. The Mediterranean Diet isn’t a hassle, as it usually involves foods that are delicious, yet good for you. Divine.ca has compiled a list of five food items that are prevalent in Mediterranean nations and that you can incorporate into your own diet. Eat up!
Olive Oil
A fruit oil taken from the olive, olive oil is produced and consumed largely in Mediterranean nations, particularly in Greece, Italy and Spain. It is a favourite among Canadians, as well: Olive oil has great health benefits, due to its high levels of monounsaturated fatty acids, which lower bad cholesterol levels and raise good cholesterol levels, protecting against heart disease.
How to use it… Instead of heavy dressings and vinaigrettes, why not drizzle your salads with a little olive oil and vinegar instead? Also, when cooking, replace butter with olive oil.
Tomatoes
A good amount of fruits and veggies is all a part of the Mediterranean diet, and tomatoes are put to good use: in Italian pasta sauces, Greek salads, and tabbouleh, a Lebanese salad. Tomatoes are rich in Vitamin C, and also contain lycopene, an antioxidant that can lower one’s risk of colon and stomach cancers.
How to use it… If the idea of just biting into a tomato (much like an apple) doesn’t sit well with you, be sure to include slices of tomato in your sandwiches, or tomato wedges in your salad.
Goat Cheese
A staple of the Mediterranean diet, you don’t have to milk a goat to get your hands on some! Found in any Canadian supermarket, goat cheese (when compared to that of a cow) is lower in fat, cholesterol and calories, yet still has a rich and creamy taste.
How to use it… Some of your favourite cheeses can be found made with goat’s milk instead of cow: spreadable cheese, cheddar, mascarpone, etc. So it is easy to use goat cheese in lasagna, on a pizza, or spread on crackers.
Fish and Seafood
Some of the freshestâ€"and, thus, most deliciousâ€"fish can be found in the Mediterranean. Fish is a good addition to any diet, as most contain Omega-3, a fatty acid vital to body growth and brain development.
How to use it… Lean towards shellfish like mussels and clams, as well as oily fish like mackerel, herring and sardines for your Omega-3 fix. Be sure to integrate fish into your diet at least twice a week!
Red Wine
Some of the greatest wines come from vineyards in Italy or France. Aside from its rich taste, red wine also comes with health benefits: it protects against heart disease, preventing blood clots and lowering one’s risk of heart attack in middle age. Red wines are also rich in phytochemicals, which can help prevent certain cancers. Do note, however, than these finds are still in their early stages and excessive alcohol consumption is also linked to some cancers, so it is best to talk to your doctor first before you add red wine to your diet.
How to use it… Moderation is key. If you’re not much of a drinker to begin with, we don’t suggest you start now. If you’re a usual wine consumer, we suggest one glass of wine per day, particularly during dinner.
[sounds yummy. thoughts?]
