National Nutrition Month is an annual campaign during the month of March created by the Academy of Nutrition and Dietetics where everyone is invited to learn about making informed food choices and developing healthful eating and physical activity habits.
Mediterranean Style of Eating
Special to the SANS Digest by Robin Gould MS, RD, LDN,
Director, Didactic Program in Dietetics and Instructor, UMES
The “Mediterranean Diet” is not really a diet, but a certain style of eating popular in countries that surround the Mediterranean Sea. The Mediterranean Diet repeatedly ranks #1 in best diets overall, among other categories. It has a long history of nutrition research documenting multiple health benefits in addition to supporting healthy weight management. The foundation for this healthy style of eating includes:
- A daily abundance of plant foods, including fruits, vegetables, whole grains, nuts and legumes, which are minimally processed, seasonally fresh, and grown locally
- Olive oil as the main source of fat
- Cheese and yogurt daily in low to moderate amounts
- Fish and poultry in low to moderate amounts a few times a week
- Red meat in small amounts infrequently
- Fresh fruit for dessert, with sweets containing added sugars only a few times each week
- Wine consumed in low to moderate amounts, usually with meals
How to bring the Mediterranean style of eating to your plate:
- Switch to extra virgin olive oil
- Eat nuts and olives
- Add whole-grains to your meal
- Begin each meal with a salad
- Add more vegetables to your weekly menu
- Eat at least three servings of legumes a week
- Eat less meat
- Cut out sugary beverages
- Eat less high-fat, high-sugar desserts
- Connect with a Registered Dietitian Nutritionist (RDN) for help
Finally, enjoy dinner with family and friends as often as possible. Food as a communal, shared experience is an important part of the Mediterranean style of eating.
