It’s not news that the Mediterranean-Style of Eating is linked with a lowered risk of heart disease and likely other health problems (like cancer, Parkinson’s and Alzheimer’s diseases). But even though it is not news, there remains plenty of confusion.

What is NOT a Mediterranean-Style of Eating?

Regular white flour pizza, with cheese and sausage (etc.)

• Lasagna
• Fettuccine alfredo
• Gyros
• Regular pasta (made with white flour)
• Foods generally found in Italian and Greek restaurants
• Foods generally consumed by Italians and Greeks today

What is a Mediterranean-Style of Eating?

• Plentiful vegetables and fruit
• Herbs and spices
• Low-fat dairy
• Legumes, beans, seeds
• Fish
• Whole grains
• Moderate use of lean meats and poultry
• Low in simple sugar, including honey
• Use of unsaturated fat (usually from olive oil)
• Limited use of highly processed foods

It surprises me to hear people say that they are eating more Mediterranean-Style foods and then describe creamy, cheesy lasagna as the delightful food. Or see a pile of regular white pasta, an overly generous serving of meatballs, covered with cheese.

The idea of the Mediterranean-Style of eating is to reduce the load of starchy white flour pasta, bread, etc. and meat by substituting extra large servings of vegetables. I guess that the name of the style of eating was misleading from the beginning.  It should have had a name that helped consumers realize that the food did not come from present day Mediterranean countries.

If you’re eating less pasta, potatoes, and rice (even whole grain pasta and rice); eating less meat and cheese; and less sugar; the idea of the Mediterranean-Style of Eating is that you increase the intake of vegetables and fruit. Part of the reduction in heart disease risk is often weight loss. It is fairly easy to see, if you know your calorie counts. If you reduce your intake of 110 calorie an ounce foods and replace those foods with 25 calorie an ounce foods – you decrease calorie intake. But having said that, you should know that the calorie reduction is not the whole story. Vegetables, fruit, fish, beans, and nuts contain lots of nutrients; those nutrients are likely involved in the disease reduction functions. This style of eating is very nutrient dense. Certainly, science does not know all the answers of why it reduces risk; but the evidence is pretty clear that it’s an excellent way to eat. So it’s really important, to know what to add in when you take something out. This website offers many ideas for moving toward a Mediterranean-Style of Eating.

One of the most wonderful benefits of eating the Mediterranean-Style of Eating is that there is no need to be hungry. The volume of food is very satisfying. In addition, the flavors from herbs and vegetables make it quite delectable. The Mediterranean-Style of Eating is not a deprivation-style of eating; you can enjoy the bounty of delicious foods. If you’re not eating Mediterranean-style now, maybe consider starting to take something processed out of your regular eating plan this week. I’d recommend starting with replacing processed grains with whole grains and eating those whole grains in limited amounts. If you don’t want to lose weight, you may want to consider adding some nuts, fruits, or vegetables to replace some of the grains. It not the new math – it’s just addition and subtraction.