Arizona is a remarkable state, not just for its stunning landscapes and diverse climate, but also for its vibrant agricultural output. Known for its national and state parks, such as the Grand Canyon—which is recognized as one of the Seven Wonders of the World—Arizona offers a plethora of breathtaking destinations. However, my personal favorite aspect of this state is its ability to produce a wide variety of agricultural products thanks to its unique growing conditions.

The Richness of Arizona Agriculture

Arizona’s agricultural scene is as diverse as its geography. With over 300 days of sunshine each year, the state benefits from a warm climate that allows for the cultivation of an array of fruits, vegetables, and grains. This includes everything from citrus fruits like oranges and lemons to vegetables such as leafy greens, onions, and peppers.

Local farmers also produce nuts, herbs, and legumes, making Arizona a vital contributor to the regional and national food supply. The state is particularly well-known for its production of lettuce, accounting for a significant portion of the lettuce consumed in the United States. Notably, Arizona farmers cultivate crops such as olive oil, which is essential for a staple of the Mediterranean diet.

The Mediterranean Diet Overview

The Mediterranean diet is celebrated globally for its health benefits. Unlike fad diets that focus on short-term weight loss, the Mediterranean diet emphasizes long-term health by promoting a balanced and sustainable way of eating. The focus is on whole foods, including fresh fruits and vegetables, whole grains, healthy fats, lean proteins, and a moderate intake of dairy, primarily from sources like yogurt and cheese.

The heart of the Mediterranean diet involves consuming:

• Fruits and Vegetables: Rich in vitamins, minerals, and antioxidants.
• Whole Grains: Such as whole wheat bread, brown rice, and quinoa, which provide fiber and essential nutrients.
• Healthy Fats: Olive oil is a primary source, along with nuts and seeds, which help to maintain heart health.
• Lean Proteins: Fish and poultry are preferred over red meats, offering a cleaner source of protein.
• Dairy: Mainly in the form of yogurt and cheese, which provide calcium and probiotics.
• Herbs and Spices: Used in place of salt for flavor, contributing additional health benefits.

Hydration is also an integral part of the Mediterranean lifestyle, with a focus on drinking water and enjoying moderate amounts of red wine.

Health Benefits of the Mediterranean Diet

Recent studies have repeatedly shown the myriad of health benefits associated with the Mediterranean diet. For instance, a study published in the New England Journal of Medicine found that individuals adhering to the Mediterranean diet had a significantly lower risk of cardiovascular disease, which continues to be a leading cause of mortality worldwide.

Hypertension and Heart Health

One remarkable finding from recent research is the connection between adherence to the Mediterranean diet and a reduced risk of hypertension (high blood pressure). Hypertension is often viewed as a precursor to more severe health issues, including heart disease and stroke. A recent study indicated that for every point increase on the adherence scale to the Mediterranean diet, there was a corresponding 7% decrease in the risk of developing hypertension. This emphasizes how powerful dietary choices can be in the management and prevention of chronic conditions.

In addition to hypertension, other regions of research point toward reduced incidences of type 2 diabetes, certain cancers, and obesity among those who closely follow a Mediterranean-style eating plan. The rich array of antioxidants and anti-inflammatory foods found in this diet may contribute to these protective effects, making it a comprehensive lifestyle approach rather than just a diet.

Cognitive Function and Aging

Another fascinating aspect of the Mediterranean diet is its potential for enhancing cognitive function and reducing the risk of cognitive decline as we age. Research has suggested that a diet rich in healthy fats and antioxidants may help lower the risk of Alzheimer’s disease and other forms of dementia. The Mediterranean diet, renowned for its inclusion of fish, olive oil, and a variety of fruits and vegetables, is thought to promote brain health through its anti-inflammatory properties and ability to improve blood flow to the brain.

Embracing Local Agriculture to Support the Mediterranean Diet

One of the best parts about adopting the Mediterranean diet is the ease of access to ingredients, especially when living in a state like Arizona that actively supports various agricultural practices. Arizona actually produces all of the foods to support the Mediterranean diet! Farmers’ markets, local grocery stores, and community-supported agriculture (CSA) programs are excellent resources for obtaining fresh, locally produced foods to fuel your Mediterranean journey.

For instance, Arizona is home to numerous farmers’ markets, where you can find fresh produce, herbs, and other ingredients perfect for a Mediterranean meal. Shopping at these markets not only supports local farmers but also ensures that you are getting the freshest ingredients possible. Moreover, many Arizona farmers are committed to sustainable practices, which can further enhance the quality of the food you consume.

Exploring Seasonal Produce

One of the cornerstones of the Mediterranean diet is eating seasonally. Seasonal produce is not only more flavorful; it also tends to be more nutrient-dense. In Arizona, you can enjoy a wide array of seasonal fruits and vegetables throughout the year. For example, during the winter months, enjoy fresh citrus fruits like oranges, grapefruits, and lemons. Spring brings about a bounty of leafy greens, lettuce, and asparagus, while summer is perfect for tomatoes, zucchini, and peppers.

In the fall, you can savor the richness of winter squash, sweet potatoes, and pomegranates. By focusing on what’s in season, the Mediterranean diet becomes even more sustainable, as it reduces the carbon footprint associated with food transportation and storage.

Cooking Mediterranean Style

Cooking Mediterranean-style meals can be both simple and enjoyable. Utilize fresh ingredients and focus on preparation methods that enhance flavors without compromising health. Olive oil should be your primary cooking fat, and herbs and spices can be used liberally to add flavor without increasing sodium levels.

Meal Ideas and Snacks

1. Breakfast: Start your day with Greek yogurt, drizzled with honey, topped with seasonal fruits and a sprinkle of nuts. This combination provides protein, healthy fats, and natural sweetness.
2. Lunch: Enjoy a quinoa salad with cucumbers, tomatoes, feta cheese, olives, and a drizzle of olive oil and lemon juice. This meal is filling, refreshing, and packed with nutrients.
3. Dinner: Grill a piece of salmon, seasoned with lemon and dill, and serve it alongside roasted vegetables and brown rice. This meal is heart-healthy and full of flavor.
4. Snacks: For a healthy snack, consider hummus with fresh vegetable sticks or whole-grain pita chips, olives, or a handful of nuts.

Resources for a Mediterranean Diet

For those looking to dive deeper into the Mediterranean diet, several resources are available. The Fill Your Plate blog, for example, features a wealth of information on healthy eating, recipes, and tips for incorporating more Arizona-produced foods into your diet. Blogs like these often spotlight local farmers and provide information about where to source the freshest, healthiest ingredients.

Additionally, cookbooks focused on Mediterranean cuisine can offer inspiration and guidance. Look for titles that emphasize seasonal and local produce, enhancing your ability to connect with Arizona agriculture fully.

Conclusion

In conclusion, embracing the Mediterranean diet offers not just a path to better health but also a way to celebrate the incredible agricultural bounty of Arizona. By utilizing the diverse array of local produce and whole foods, you can create satisfying and healthful meals that nourish your body and delight your taste buds.

The benefits of the Mediterranean diet are clear, with research illustrating its power in promoting cardiovascular health, reducing the risk of chronic diseases, and potentially enhancing cognitive function as we age. Arizona’s farmers play a vital role in this journey by providing high-quality, fresh ingredients that are crucial to the Mediterranean lifestyle.

So why not start your Mediterranean diet journey today? Explore your local farmers’ markets, experiment with seasonal ingredients, and savor the deliciousness that comes from a diet rich in whole foods. Together, we can cultivate a healthier future, one plate at a time.

By Heide Kennedy, Arizona Farm Bureau Communications Intern

By Heide Kennedy, Arizona Farm Bureau Communications Intern

For those who start a new diet, the adjustment can sometimes be a little difficult. If planning meals that fit within a diet wasn’t hard enough, finding snacks can be just as hard if not harder, as many of the typical, convenient snacks don’t comply with most diets.  In this article, we’ll specifically be looking at snacks that fit the Mediterranean-style diet, but some of them can also cross-apply to other diets.

When it comes to the Mediterranean diet as a whole, the main goal is not necessarily to limit or restrict certain foods or calories, but rather to eat whole, natural foods, and it specifically emphasizes fruits, vegetables, whole grains, legumes, poultry, seafood, and healthy fats. So, snacks that fit within the Mediterranean diet just have to align with those kinds of foods.

Here are a few snack suggestions you might consider trying:

• Dried fruit and nuts – Apricots and almonds are a good pair, as are cranberries and cashews
• Popcorn with parmesan and herbs
• Veggies and hummus
• Hard boiled eggs – Either plain or as deviled eggs
• Fresh fruit and nut butter – Apples and peanut butter are delicious!
• Sliced fresh vegetables with olive oil and herbs
• Baked vegetable chips – Try zucchini, sweet potato, and while they’re not vegetables, bake chickpeas are great as well!
• Greek yogurt – Pair with fruit, nuts, or granola

Another thing to keep in mind is to make sure that you’re getting enough water each day. Often, we mistake our slight dehydration for hunger.

So, if you’re following the Mediterranean diet, or a similar diet, don’t let yourself feel too overwhelmed with finding good snack options. Try out some of these ideas, or come up with your own combinations of whole, natural foods!

Did you know that Arizona agriculture produces lots of yummy foods that fit into the Mediterranean diet? From eggs and poultry to fruits and vegetables, to nuts and seeds, fresh, locally grown products can be found at your grocery store or farmers market!

For more articles on the Mediterranean diet and diets in general, check out the Fill Your Plate blog!

By Heide Kennedy, Arizona Farm Bureau Communications Intern

Recently, there has been a lot of hype surrounding the Mediterranean diet and the health benefits that come along with eating this way. And, if you study what makes up the Mediterranean diet, you’ll discover that even in Arizona, we grow or raise quite a bit of what the diet calls for.

According to registered dietician-nutritionist Janet Helm, those who follow the Mediterranean diet are more likely to be at a healthy weight and have a lesser risk of developing heart disease, diabetes, or cancer. But following this diet can often be on the pricier side. So, here are some dieticians’ tips for following the Mediterranean diet while staying on a budget as well!

Center meals around whole grains.

Whole grains are an integral part of the Mediterranean diet. Think rice, quinoa, wheat berries, farro, bulgur, and others. Whole grains are very shelf stable and are often sold in bulk, which is much cheaper than buying prepackaged whole grain products like bread, pasta, or crackers.

Use beans.

Beans, whether they be canned, fresh, or dried, are a great source of protein. Plus, the canned and dried varieties are very shelf stable so there is no need to worry about spoilage. Thanks to their versatility, use them to add protein to different dishes.

Use canned fish.

Fish is also an important ingredient featured in many Mediterranean diet recipes. But, as we all know, fish can be quite challenging to cook or find your favorite variety, especially for those of us who live in Arizona. So, try using canned fish. And, our grocery markets normally have a wonderful selection of fresh fish. While there is nothing better than fresh fish, certain recipes would come out almost the same as canned fish, and your wallet will thank you.

Cut your greens and make your dressings yourself.

While the convenience of pre-made dressing or pre-cut veggies is always nice, especially on a time crunch, it is not the most economical. Instead, buy whole veggies and cut them yourself. Also, make your own dressings using oils, vinegar, seasonings, and other ingredients you already have around the house!

Use frozen vegetables.

Frozen vegetables are a convenient, cheaper way to add veggies to your meals. Not only do they last a long time, but they are often fresher since they are frozen quickly after harvesting. And, they contain the same nutrition as their fresh counterparts!

While buying high-quality, nutritious foods can be expensive, it doesn’t always have to be. Follow some of these tips and look for other ways to save a little on groceries when you can. A little always add up!

For more health-related articles, check out the Fill Your Plate blog!

Staff Reports

The Mediterranean diet may help reduce the risk of frailty as people age, according to a study of 2,300 adults published in The American Journal of Clinical Nutrition.

Foods containing carotenoids appeared to have the strongest association with a decreased chance of frailty for adults in middle age and older. Researcher Shivani Sahniwith noted that greater intake of “brightly colored fruits and vegetables that are rich in carotenoids as well as other bioactive compounds may ultimately affect the health of older adults.”

While most might not be aware, Arizona agriculture grows the entire Mediterranean Diet including fish. While we’re a desert state, our climate and managed irrigation allow the diversity and abundance of agriculture in this state for this specific diet.

For more information on a variety of healthy diets, Arizona Farm Bureau’s Fill Your Plate examines a number of ways to eat good food.

By Sarah Hunt, AZFB Communications Intern

What do you know about the Mediterranean Diet? Before I discovered Fill Your Plate, I had never heard of it! When I heard Mediterranean, I instantly thought, Olive Garden. You know, those amazing white flour breadsticks and fettuccine alfredo pasta dish with loads of butter, cheese, and cream? I was thinking, boy this will be the best tasting diet ever!

Unfortunately, it does not actually include fettucine alfredo or white flour breadsticks. But in my opinion, the Med diet really is the best tasting diet! While it does include pasta and Italian foods, it also includes cuisines from other countries along the coast of the Mediterranean Sea. The main foods it includes are listed below.

“With the Med Diet, the basis of every meal is vegetables! A good rule of thumb is that vegetables should fill half of your plate. The Med Diet also includes whole grains (including whole grain breads), healthy fats, legumes, olive oil, nuts, fruits, lean protein, eggs, seafood, low fat dairy, and red wine! These are the things that you can eat every single day.

Did I lose some of you when you realized that bacon and steak weren’t on that list? Well guess what, this diet doesn’t exclude those things it just encourages you to not overindulge. That means you can still enjoy your favorite red meats a couple times a month!” – Everything You Need to Know About the Mediterranean Diet

As Evens states in this article, the Med diet isn’t actually a diet; it’s a lifestyle. People have eaten according to these guidelines for centuries. It’s proven to help with many health aspects.

“The research supporting the Med Diet is extensive. The Mayo Clinic says that research has shown that this diet reduces the LDL (the bad cholesterol) build up in arteries as well as reducing the risk of cardiovascular caused mortality. The Med Diet has also been linked to reduced risks of certain cancers, Parkinson’s Disease and Alzheimer’s Disease. The Mediterranean Diet has also proven to have a positive impact on weight and BMI, meaning that it can help you lose weight,” Evens said.

So what are you waiting for? Educate yourself by reading up on the Med diet using the articles below, and we even have a grocery list for you at the end of this article to give your Med diet a successful start!

Med Diet Articles:

Shift to the Med Diet May Help Fight Depression

Growing the Med Diet in the Desert

How to eat a Mediterranean diet

Fill Your Plate with the Mediterranean Diet

The Mediterranean Diet and Olive Oil: A Buying Guide

Enjoy Arizona Olive Oil with Your Mediterranean Diet!

The Mediterranean Diet: Heart Healthy and Delicious

Arizona Agriculture Grows the Mediterranean Diet

University of Arizona Nutrition Mediterranean Diet Conference

Learn More About The Health Benefits of the Mediterranean Diet (with an Arizona Twist!)

The Mediterranean Diet: Does it Work?

It’s Not Me, It’s You: Breaking Up with Diet Culture

7 Ways to “Spice” up your Mediterranean Cooking

Med Lifestyle Grocery List:

• olive oil
• nuts and seeds (low sodium versions if available)
• beans
• avocados
• Any vegetables you like that are in season
• Red wine (if you drink alcohol)

Fishes with “good fats” and Omega-3’s:

• albacore tuna
• mackerel
• salmon
• herring
• lake trout
• sardines

Lean proteins for daily consumption include:

• Beef
• Chicken
• Turkey
• Seafood

Other meat that you can eat sparingly:

• Beef
• Pork
• Lamb
• Duck

Dairy:

• Greek yogurt
• Feta
• Chevre
• Parmigiano-Reggiano
• Ricotta
• Alternate using dairy milk and almond/soy milk

Whole grains:

• Oats
• Brown Rice
• Whole grains pasta
• Dave’s Killer Bread (which is whole grain)

• Whole grains are grains that are eaten in their original whole state. This does not include white rice or breads made from white flour, as those are processed and refined (Evens). The most commonly consumed ones are oats and brown rice.
• If you’re looking for pasta, look at the nutrition facts on the box. Make sure any grains listed as ingredients specifically say, “whole grains”. It does not have to be made of wheat; it can be barley, buckwheat, bulgar, farro, millet, polenta, couscous, etc.

Find more recipes for the Mediterranean lifestyle by searching by ingredient on Fill Your Plate’s recipe database here!

By Vanessa Evens A Recent ASU Nutrition Student

If you’re anything like me, then looking at the olive oil aisle of the grocery store is completely overwhelming. Now that you know all about the Med Diet, you’re probably wondering how you choose the most heart-healthy version of olive oil to incorporate into your daily lives.

Olive oil is rich in antioxidants, meaning that it helps with inflammation. As I mentioned in my last post, the healthy fats in olive oil are responsible for reducing the risk of diabetes, certain cancers, and heart disease. An added bonus is that the healthy fats in olive oil will help to keep you fuller longer! Arizona has several farmers with olive groves that than turn their product into olive oil, a nice way to buy local.

How to pick the best olive oil

Extra Virgin olive oils contain something called polyphenols. Polyphenols are antioxidants and they help to combat damage to the cells.  Fresh oils have the highest amount of polyphenols, and the number of polyphenols diminishes as the oil ages or is exposed to light or heat. What does that mean for your purchasing selections?

1. Choose an extra virgin olive oil that is in a dark glass or metal bottle.
2. Choose an oil that has been cold pressed or cold extracted. If olives are extracted under heat they yield more oil, but the polyphenols are decreased.
3. Check the bottle for the date the oil was harvested and choose a bottle that’s date is within 15 months from when you purchase.
4. Cooking with olive oil on a med-low heat helps to preserve the structure of the olive oil as well.
5. Don’t stress about whether it’s organic or not, or where it’s from. The most important thing is that it is cold pressed EVOO.

Interested in buying local? Check out the cold pressed options from www.queencreekolivemill.com right here in AZ!

Hopefully, this will help make your decision a little easier. Happy Shopping!

Looking for more articles to help boost your healthy living? Check out our Fill Your Plate Blog. Looking for some recipes that the whole family will enjoy? Check out the recipe section on our website.

References:

1. Mediterranean diet: A heart-healthy eating plan. (2019, January 26). Retrieved from https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/mediterranean-diet/art-20047801
2. https://www.queencreekolivemill.com/
3. Seidenberg, C. (2018, February 14). Olive oil options can be dizzying. Which is best for you? Retrieved from https://www.washingtonpost.com/lifestyle/wellness/olive-oil-options-can-be-dizzying-which-is-best-for-you/2018/02/09/f40e289a-052d-11e8-94e8-e8b8600ade23_story.html?noredirect=on&utm_term=.e8d3aa3ef34f

As part of University of Arizona’s ongoing efforts to bring prevention research and healthy living guidance to the community, the January 2015 meeting will focus specifically on how to translate the health benefits of the diet/lifestyle to the US (and the Southwest). 

The conference will be held January 28-30, 2015 at the University of Arizona in Tucson, Arizona.

Featured events and speakers:

• Opening reception at the Tucson Museum of Art, featuring the National Geographic Blue Zones Project Team, and Arizona chefs, wine growers, farmers, and tasting opportunities!
• Renowned international scientific faculty, including leaders in the field of Mediterranean diet research presenting the latest science in diet, health promotion, and disease prevention
• Networking opportunities with attendees, faculty, and students and opportunities to showcase research, education, and community outreach related to disease prevention
• Presentations by Arizona growers, vendors, and educators providing attendees with tasting opportunities, healthy meal prep ideas, and where to find local products that help make healthy eating easy in the Southwest

Registration and abstract submission site for the conference is now open! We welcome your support. Please follow this link for more information.

As part of University of Arizona’s ongoing efforts to bring prevention research and healthy living guidance to the community, the January 2015 meeting will focus specifically on how to translate the health benefits of the diet/lifestyle to the US (and the Southwest). 

The conference will be held January 28-30, 2015 at the University of Arizona in Tucson, Arizona.

Featured events and speakers:

• Opening reception at the Tucson Museum of Art, featuring the National Geographic Blue Zones Project Team, and Arizona chefs, wine growers, farmers, and tasting opportunities!
• Renowned international scientific faculty, including leaders in the field of Mediterranean diet research presenting the latest science in diet, health promotion, and disease prevention
• Networking opportunities with attendees, faculty, and students and opportunities to showcase research, education, and community outreach related to disease prevention
• Presentations by Arizona growers, vendors, and educators providing attendees with tasting opportunities, healthy meal prep ideas, and where to find local products that help make healthy eating easy in the Southwest

Registration and abstract submission site for the conference is now open! We welcome your support. Please follow this link for more information.

The Health Benefits of the Mediterranean Diet (with an Arizona Twist!) JANUARY 2015

The University of Arizona is hosting a conference in January in Tucson featuring international speakers from France, Spain and Greece, celebrity chefs and more!

The Health Benefits of the Mediterranean Diet (with an Arizona Twist!) will be held January 28-30, 2015 at the University of Arizona in Tucson.

The opening reception will be held at the Tucson Museum of Art downtown and is only $35 and open to the public. You may participate in the full conference, which would include the opening reception, or you may choose to only attend the opening reception.

The Health Benefits of the Mediterranean Diet (with an Arizona Twist!) JANUARY 2015

The University of Arizona is hosting a conference in January in Tucson featuring international speakers from France, Spain and Greece, celebrity chefs and more!

The Health Benefits of the Mediterranean Diet (with an Arizona Twist!) will be held January 28-30, 2015 at the University of Arizona in Tucson.

The opening reception will be held at the Tucson Museum of Art downtown and is only $35 and open to the public. You may participate in the full conference, which would include the opening reception, or you may choose to only attend the opening reception.

By: Kenda Hettinger, a recent ASU Nutrition Student

The Mediterranean diet comes from the areas of Italy, Greece, Spain, Portugal, and (southern) France. These are the countries that are along the north of the Mediterranean sea. Their climate/area is great for growing vegetables and fruits. Since they are located along the sea, fish is a staple in their diet. The Mediterranean diet began to gain popularity in the 1960s due to coronary heart disease deaths being low in that region.

What is included in the Mediterranean diet?

• Daily consumption of vegetables, fruits, whole grains, and healthy fats
• Weekly intake of fish, poultry, beans, and eggs
• Moderate portions of dairy products
• Limited intake of red meat

What makes the Mediterranean diet so healthy?

• It is plant-based, not meat-based. This doesn’t mean that they eat no meat, it just means that they eat more plants than meat.
• It focuses on whole foods, not ultra-processed convenience foods. An example of a whole food would be a carrot and its ultra-processed counterpart would be veggie chips. It is always better to eat the whole carrot.
• I switch the bad fats for heart-healthy fats. Think whole foods here again; seeds, nuts, avocado, and fish.

Tips for implementing the Mediterranean diet into your own diet:

• Eat more vegetables and fruits. Think 7-10 servings a day, not our recommended 5 servings.
• Experiment with vegetables for breakfast. Add peppers and onions (or other vegetables) to your eggs or try a sweet potato hash.
• Snack on raw vegetables instead of looking for a “healthy” chip. Celery has a surprisingly salty taste.
• Switch to whole grains (multigrain is not the same). Whole grain pasta, whole grain bread, unsweetened oats.
• Eat fish twice a week. Avoid fried fish but opt for grilled instead.
• Opt for lentils or beans as your protein source a few meals a week.
• Go for healthier fats. Instead of spreading butter on your toast, tried an olive oil dip.
• Reduce your red and processed meat consumption.

Resources

https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/mediterranean-diet/art-20047801

http://www.whfoods.com/genpage.php?tname=george&dbid=218

Photo by Alexandr Podvalny on Unsplash

By Alexandra Pettit, AZFB Communications Intern

Over the last year Fill Your Plate has covered everything you need to know about the Med diet. So, if you are looking for more information on the med diet, we have your back. This diet has shown to help fight may different health conditions and keep you healthy.

Mediterranean Diet Articles:

Shift to the Med Diet May Help Fight Depression

Growing the Med Diet in the Desert:

Everything You Need to Know About the Mediterranean Diet

The Mediterranean Diet and Olive Oil: A Buying Guide

Enjoy Arizona Olive Oil with Your Mediterranean Diet!

The Mediterranean Diet: Heart Healthy and Delicious

Arizona Agriculture Grows the Mediterranean Diet

University of Arizona Nutrition Mediterranean Diet Conference

The Mediterranean Diet: Does it Work?

7 Ways to “Spice” up your Mediterranean Cooking

Check out Fill your plate Pinterest account and Fill your plate blog for fun snack ideas for kids.

By Vanessa Evens a Recent ASU Nutrition Student

We’ve all heard about the Mediterranean Diet, and I don’t know about you, but when I first thought about the Med Diet I pictured hummus, so much hummus, and olives. The Med Diet is so much more than that though, and it even allows you to have some of your very favorite vices, like red wine!

What is the Med Diet?

Here’s the skinny on the Med Diet. It is a whole-food, plant-based diet, but here’s the kicker…that doesn’t mean vegan or even vegetarian! This diet isn’t about telling you what not to eat so much as it is about telling you what to eat more of so that you can be the healthiest version of yourself.

First things first, what countries are on the Mediterranean? There are 21 countries on the Mediterranean, but some of the major ones include Greece, Turkey, Italy, Morrocco, Spain, and Lebanon. When you think of the cuisines from these places do you think of vegetables, because I do! Sure enough, veggies are the basis of the Med Diet.

What is included in the Med Diet?

With the Med Diet, the basis of every meal is vegetables. A good rule of thumb is that vegetables should fill half of your plate. The Med Diet also includes whole grains (including whole grain breads), healthy fats, legumes, olive oil, nuts, fruits, lean protein, eggs, seafood, low fat dairy, and red wine! These are the things that you can eat every single day. Did I lose some of you when you realized that bacon and steak weren’t on that list? Well guess what, this diet doesn’t exclude those things it just encourages you to not overindulge. That means you can still enjoy your favorite red meats a couple times a month!

What are whole grains?

Whole grains are grains that are eaten in their original whole state. Things like wheat, oats, brown rice, barley, buckwheat, bulgar, farro, millet, polenta, and couscous among many others. This does not include white rice or breads made from white flour, as those are processed and refined.

What are healthy fats?

Healthy fats are fats that come from plants primarily. This includes olive oil, nuts, seeds, beans, avocados, and some fishes. These fats tend to be heart healthy fats.

What are lean proteins?

Lean proteins include beef, chicken, turkey, and seafood. These are the proteins you should be trying to eat daily. Any other meat that you like can be eaten too. This includes beef, pork, lamb, duck, etc.

What dairy products are allowed?

Greek yogurt is a great option, as well as feta, chevre, parmigiano-reggiano, and ricotta. Greek yogurt in its plain state is a very versatile food that can be used in breakfasts, dips, smoothies, and so much more.

What foods should be avoided?

This one is simple because there aren’t a lot. The Med Diet encourages you to avoid refined and added sugars, as well as processed meats, and refined grains and oils. You are encouraged to use olive oil instead of margarine. That’s it!

What are the health benefits of the Med Diet?

The research supporting the Med Diet is extensive. The Mayo Clinic says that research has shown that this diet reduces the LDL (the bad cholesterol) build up in arteries as well as reducing the risk of cardiovascular caused mortality. The Med Diet has also been linked to reduced risks of certain cancers, Parkinson’s Disease and Alzheimers Disease. The Mediterranean Diet has also proven to have a positive impact on weight and BMI, meaning that it can help you lose weight!

Is it expensive?

No! This is my favorite part. Because the Med Diet is based so heavily on produce, you can pick items that are in season and save some money. Arizona has an amazing agricultural bounty and it is not difficult to find delicious produce that is in season right here where we are. It also allows you to get creative if you want to, and try all sorts of fruits and veggies.

Is the Mediterranean Diet an actual “diet?”

No! The Mediterranean Diet should be seen as more of a lifestyle versus a diet. Because the Med Diet focuses more on what things to include in your diet versus what to avoid, it does not feel restrictive like so many diets do. Some other key components to the Mediterranean Diet include lifestyle and family time. The Med Diet encourages physical activity as well as spending meal times with loved ones. It truly is a lifestyle change.

What is the first step?

I encourage you to make your first step just to eat more vegetables. Remember, your goal is to make half of your plate vegetables. Step two is to eat all of those vegetables before the rest of your food, that way you won’t fill up before you eat all of your yummy produce! Don’t be afraid to incorporate these diet changes slowly if you need to. It is about progress, not perfection.

References:

1. Mediterranean diet: A heart-healthy eating plan. (2019, January 26). Retrieved from https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/mediterranean-diet/art-20047801
2. Buettner, D. (2012). The Blue Zones: 9 lessons for living longer from the people whove lived the longest. Washington, D.C.: National Geographic.

Other articles on the Med Diet:

https://www.azfb.org/Article/The-Med-Diet-in-the-Desert

https://www.azfb.org/Article/We-Grow-the-Mediterranean-Diet-in-the-Desert

Looking for more articles to help boost your healthy living? Check out our Fill Your Plate Blog. Looking for some recipes that the whole family will enjoy? Check out the recipe section on our website.