The Mediterranean diet is based on the traditional eating habits of people in countries bordering the Mediterranean Sea. But it’s rapidly gaining popularity all over the world for its overall health benefits—and for being delicious. Clinical dietician Dianne Kelecy, MS, RD, LD, shares why she loves this “tried and true” diet option.
This is something I do promote. This is tried and true, especially from my years in the cardiology world. It’s the Mediterranean diet. And we're referring to the traditional diet that folks in the Mediterranean part of the world consume.
A pleasant way of eating
What is the Mediterranean diet? All kinds of research has been done on this way of eating, and it shows infinite health benefits. The good news is, it's a very pleasant way of eating. It's very appealing.
In the Mediterranean diet pyramid (see video), the most important thing I'd like to point out is that the foundation is movement and exercise. The people in this region were not couch potatoes. They are up and walking around, doing hard labor throughout the day, and I think that is the most important component here. Right above that in the pyramid, the bulk of their diet is just fresh foods straight from nature: fruits, vegetables, grains, lots of olive oil, beans, nuts, seeds and legumes and lots of spices and herbs—all things that will appeal to almost everybody.
Their protein comes from lean meat and seafood with very little red meat. Their plate will have two-thirds of whole plant-based foods. They do enjoy their wine—I don't necessarily promote that—but there are some good antioxidants from the grapes in there.
Key foods of a Mediterranean diet
- Fresh from nature
- berries, spinach, tomatoes
- High in protein
- chickpeas, chicken, fish
- Healthy fats
- olive oil, nuts, avocado
- Spice up the flavor
- garlic, basil, citrus
- What to skip or limit
- red meat, alcohol including wine
The protective “anti” effect
According to a 2019 review out of Italy that was published in Nutrients, there's definitely a protective effect in a high intake of olive oil, fresh fruits and veggies because of all the wonderful antioxidants and anti-inflammatory properties that these foods provide us. And it was especially evident with breast, gastrointestinal (GI), genitourinary (GU) and epithelial cancers.
Fish was associated with a reduced risk of liver and colorectal cancers. But it is very important to point out that when fish is grilled and barbecued, you are negating or cancelling out all of the awesome benefits of the fish. Why? When grilling meats over high heat, especially an open flame, you are exposed to two main carcinogens: heterocyclic aromatic amines (HCAs) and polycyclic aromatic hydrocarbons (PAHs). Studies show HCAs and PAHs cause changes in DNA that may increase the risk of cancer. We do see an increase in stomach cancers related to high consumption of grilled foods.
Overall, I'm very comfortable with, and I really promote Mediterranean style or plant-based eating. A tried and true option for all of us, there is no downside that that I'm aware of. That said, if you are interested in starting a Mediterranean diet, I highly recommend you work with a registered dietitian. We can help you develop a meal plan and share recipes to make sure your body is getting all the nutrients it needs to stay healthy and strong.
To hear Dianne's full presentation on vegan, plant-based, ketogenic, Paleo and several other popular diets and diet trends, please visit Dartmouth Health video page.
Recipe: Garlic Dijon Chicken
Shawn Richardson, NHA, is the Director of Nutrition and Environmental Services at Alice Peck Day Memorial Hospital. He is also a professional chef! “The Mediterranean Dish is one of my favorite websites for recipes,” he says.
Richardson selected this recipe for Garlic Dijon Chicken as a healthy and easy option, with only a few simple ingredients, for anyone interested in trying Mediterranean cooking.
This recipe was originally published on The Mediterranean Dish. Please visit the website for more information and photos.
Ingredients
- 1 1/2 pounds boneless, skinless chicken thighs
- Kosher salt
- Ground black pepper
- 1 large yellow onion, roughly chopped
- Fresh parsley, chopped
For Garlic Dijon Sauce
- 3 teaspoons Dijon mustard
- 2 teaspoons honey
- 1/3 cup extra virgin olive oil
- 6 garlic cloves, minced
- 1 teaspoon ground coriander
- 3/4 teaspoon paprika
- 1/2 teaspoon black pepper
- ½ teaspoon cayenne pepper (optional)
- pinch of salt
Instructions
- Preheat the oven to 425°F.
- Season the chicken on both sides with salt and pepper and set aside.
- In a large bowl, whisk together the Dijon mustard, honey, olive oil, garlic, spices, and salt.
- Add the chicken to the bowl and use tongs to coat each thigh in the sauce mixture.
- Transfer coated chicken to a large lightly-oiled cast iron skillet or baking dish. Drizzle remaining Dijon sauce on top.
- Add the onions.
- Bake until chicken thighs are fully cooked through (internal temperature should register 165°F), about 25 to 30 minutes.
- Remove from oven and garnish with fresh parsley.