How to Adapt Mediterranean Diet

How can people in the United States, an ocean away from the Mediterranean, adapt their daily eating plan to include the beneficial elements of the Mediterranean diet? Choosing to dine at the local Greek or Italian restaurant once a week won't do the trick. But eating Mediterranean style is possible with a few simple changes to our current eating habits.

• Aim to make the diet rich in monounsaturated fats. Although olive oil can be expensive, canola oil is just as rich in monounsaturated fats and is more affordable. Choose salad dressings made with olive oil or canola oil. Substitute canola oil for butter, shortening, margarine, or other oils in baking. Use canola or olive oil for saut&Egraving. Add nuts to your meals and snacks. Spread peanut butter or almond butter on your sandwich, toast, or celery sticks. Read food labels and aim for ìright-fatî foods, rather than low-fat or fat-free foods. Look for products made with canola oil.

• Enjoy fruits and vegetables at every meal. According to the U.S. Department of Agriculture Continuing Survey of Food Intakes by Individuals (CFSII), the average American consumes only 1.5 servings of fruit and 3.3 servings of vegetables each day. Increase your intake of these foods. Aim for a colorful plate where vegetables dominate! Be especially careful to consume dark green leafy vegetables every day. For salads, choose spinach or a dark leaf lettuce such as romaine, rather than iceberg.

• Limit red meat to two to three servings per month and poultry to two servings per week. Fish can be consumed three to four times per week. Enjoy beans, nuts, and legumes every day. Invest in a vegetarian or traditional Mediterranean diet cookbook and learn new ways to prepare these plant proteins. Eat moderate amounts of low-fat dairy products daily, such as milk, cheese, and yogurt. Limit the use of high-fat cheeses to a dusting over salads or pasta.

• Stick to whole grains rather than refined carbohydrates. According to the CFSII, the average American consumes only one serving of whole grains and a whopping 5.8 servings of refined grains each day. Contrary to popular belief, pasta is not the only carbohydrate typical of a Mediterranean cuisine. Try including whole-grain breads, barley, brown rice, kasha, polenta, and bulgur into your menus.

• Limit the use of simple sugars and desserts. Consumption of sugar displaces other foods that contain important micronutrients. Excess sugar intake has also been linked to higher triglyceride levels. In Mediterranean countries, meals often end with fruit. Desserts such as cakes and cookies are reserved for special holidays or Sunday guests.


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