Get into the Greek (Food

GET INTO THE GREEK

Benefits of the Mediterranean Diet By Celeste Turner

What if you could find a diet that lowers your cholesterol, blood pressure, and risk of heart disease, while at the same time helps you to lose weight? Why, it’s the Mediterranean diet, a plant-forward healthy eating pattern that is based on the traditional cuisines of Greece, Italy, and other countries which border the Mediterranean Sea.

Although there is no structured diet plan, the Mediterranean style of eating puts plants in the center of the plate and limits the consumption of animal foods.

“Any diet that is rich in fruits and vegetables may play a role in prevention and treatment of certain diseases,” said Amber Parkonin MS, RD LMNT, who is an award-winning nutritional educator, personal chef, and podcaster located in Lincoln, Nebraska. “The Mediterranean diet specifically encourages fruits, vegetables, whole grains, legumes, seafood, and healthy fat sources. Many of these foods are high in antioxidants, fiber, and heart healthy fats, which can play a role in cancer prevention, digestive health, brain health, and heart health.” Interest in the Mediterranean diet began in the 1950s, when numerous studies confirmed that the percentage of heart disease was lower in the Mediterranean countries as compared in the U.S. Since then, more research has shown that

20th Annual

those who follow the Mediterranean diet are less likely to develop high blood pressure, kidney disease, and breast cancer, as well as lower their risk of a major heart attack, stroke, or death.

While it is considered a heart-healthy diet, the Mediterranean way of eating also hosts a number of other rewarding benefits, including brain health, cancer prevention, as well as diabetes control and prevention.

“I like the Mediterranean diet for many reasons,” said Danielle Paciera, LDN, RN, CCN, a local board-certified registered and licensed integrative dietitian and nutritionist who has been in private practice and has consulted with industry leaders for over 20 years. “I love that it is whole-foods based and pushes fish and seafood as the healthier protein sources. Also, the researched benefits can’t be ignored. The Mediterranean diet can lower risk of death and chronic diseases, is anti-inflammatory, offers improvements in

Pesto Dip

INGREDIENTS: 1 tsp salt 2 oz spinach 2 cloves garlic 2 oz basil, fresh 1/4 cup olive oil 1/4 pine nuts, toasted 1/4 cup parmesan cheese

brain function, academic performance, and decreased risk of and progression of diseases of cognitive decline like Alzheimer’s and dementia. Additional benefits are shown in mood, optical health, and immune health— including allergies and more.”

With its diverse flavor, the Mediterranean diet emphasizes nutrientdense foods and healthy fats, particularly extra virgin olive oil. Considered as the primary source of added fat in the Mediterranean style of eating, olive oil provides monounsaturated fat which lowers the total cholesterol and low-density lipoprotein (LDL) or the “bad” cholesterol levels. The addition of berries, dark green leafy vegetables, nuts, beans, and legumes are considered brain foods for the Mediterranean-style diet.

This Mediterranean style of eating has become more attractive because it is versatile, attainable, and realistic to follow when trying to watch your waistline.

“I do think the Mediterranean diet is easier to follow because it offers a lot of options and it doesn't eliminate any food groups,” said Parkonin, who has been named the 2021 Outstanding Dietitian of the Year by the Nebraska Academy of Nutrition and Dietetics. “Yes, I do recommend this diet to my audience for several reasons. It offers a lot of great nutrition and many of the recommended foods can easily be found in your local grocery store.”

Contrary to other diet plans, wine is included in the Mediterranean diet. For Paciera, eliminating alcohol can be a game-changer for many local people. “The Mediterranean diet has a realistic inclusion of alcohol, which many popular diets omit,” Paciera said. “In NOLA, [no alcohol] usually is one of the obstacles that leads people to

abandon the diet in times like Carnival or holidays. And this diet also gives weight to enjoying foods, which is enabled by eating locally and eating foods in their freshest states to maximize flavors. Finally, it includes regular physical activity.”

So if you’re looking to start the Mediterranean diet or have already begun your dieting journey, you could get started with making small changes in your eating patterns, which can make a big difference. Eating like a Mediterranean is more than a diet, indicated Paciera. “It is more than food. It can be seen as a way of life. Of course when a person stops eating all of those processed foods and learns to take fresh vital whole foods again, the person usually feels so good.”

Try this simple pesto dip recipe shared by Amber Pankonin MS, RD, LMNT.

INSTRUCTIONS: Combine all ingredients in a food processor and blend until smooth. Chill before serving.