We had a chat with our in-house nutritionist, Erin Madden, BScAHN, about one of the healthiest diet plans known to mankind: the mediterranean diet.

In this conversation, we talk about why the mediterranean diet is such a boon to health, how it contributes to longevity, brain health, and heart health, and simple ways you can get started on the mediterranean diet today.

BONUS: Do you love to bake, but not sure where baked goods fit in a healthy diet? You probably know that whole grains pack a nutritional punch, but of all things, did you know that Blackstrap Molasses comes with major health benefits of its own? (Apparently grandma was onto something in that Christmas cookie recipe.) Read this article by Healthy Body Healthy Mind to learn more.

Meal Garden: “When we have so many eating patterns at our disposal -- whole 30, keto, paleo -- why should we choose the Mediterranean diet?”

Erin: “The Mediterranean diet is great because it’s based on traditional foods that people used to eat in countries like Italy and Greece back in the 1960s and prior. This does not refer to what many Americans think of as “Italian” food like pizza and pasta. This diet actually consists of a lot of fruits and vegetables — lots of fiber such as whole grains.

Under the Mediterranean diet, you can eat some delicious certain foods in moderation such as poultry, eggs, cheese, and yogurt. While these foods are higher in saturated fat, they’re still allowed on the plan.

This works great for people who love the “meat and potatoes” way of eating. For example, you can still eat red meat in moderation.

The Mediterranean diet allows people to eat delicious foods that are higher in healthy fats without having to fully cut out what they love (like meat and cheese).

I always find it’s very important to incorporate an eating plan where you can still enjoy some foods that aren’t necessarily good for you, but not necessarily bad for you either.”

Meal Garden:  Scientists show us that across the globe, the "longevity cultures" -- where people tend to live into their hundreds -- typically eat the Mediterranean pattern. can you speak to why the Mediterranean diet supports longevity?

Erin: “It’s because you’re eliminating many common processed foods or unhealthy foods. The Mediterranean diet emphasizes that we should avoid added sugars such as what we see in sodas and candy and ice cream. We should avoid refined grains we find in pastas and white breads, as well as trans fat which are found in many convenience-type foods, as well as oils.

So all these types of foods are linked to obesity, heart disease, Alzheimer’s — so many health conditions can occur when you have a diet full of unhealthy foods.

The Mediterranean Diet, on the other hand, emphasizes that we need to incorporate many fruits and vegetables, proteins, and whole grains, which is the basis for what a healthy diet looks like.

When you put more whole foods (like fruits, vegetables, and whole grains) on your plate, you actually end up feeling more full and satisfied for longer, which means you’re not going to be constantly feeling hungry.

This type of healthy diet will also boost your energy levels, which will also encourage you to, perhaps, go outside and get some exercise, which the Mediterranean diet supports as well.

Meal Garden: “Is there a Mediterranean Diet mentality that goes beyond just food?”

Erin: “Absolutely. It’s supposed to help you enjoy foods your ancestors ate many years ago when people used to grow gardens and eat fresh food with their families.

Furthermore, back in the 1960s and prior, people used to actually sit down and eat meals with their families. It’s important to sit down around the table, spend time with your family or friends, and enjoy your food together, instead of always grabbing food on the go. We are in a society now where everyone is super busy and they feel like they don’t have time to sit down and enjoy a good meal, and this is what the Mediterranean food program really shows you — good food practices, a combination of exercise, and to actually stop and savor the food you’re eating.”

Meal Garden: Some neurologists like Dr. Lisa Mosconi have suggested that the Mediterranean diet is the best you can do to preserve your brain health and functioning as you age. Do you have anything to add to this, and are there any other body functions that benefit from the Mediterranean diet in particular?

Erin: “Heart health specifically is so important in maintaining longevity, and of course you’re going to want to make sure you have a healthy brain.

The Mediterranean diet supports brain and heart health by bringing more fish into our diets. And if you’re not much of a fish eater, you can always eat more nuts, seeds, and plant oils (such as olive oil) for those Omega-3 fatty acids.

Omega-3’s have been shown to boost brain function through it’s anti-inflammatory properties — whenever I eat more omega-3’s I feel that I have more concentration and my days feel more productive.”

Meal Garden: For people who are new to the Mediterranean diet -- how can they get started? What are the most important things to keep in mind?

Erin: “Just try out some new foods! If you’ve never tried some of the foods on the Mediterranean diet, maybe start off small and try one new food per week.

Take a look in your cupboards and eliminate processed and refined foods  and replace those with whole grain flower, whole wheat bread, whole wheat rice and pasta. Beans and legumes are great, so you can buy dry beans.

I always tell my clients to stay away from the middle aisles of the grocery store, where you find all the processed and packaged foods. All the good, healthy stuff is on the outside aisles — the produce, the eggs, the whole grains.

When it comes to animal protein, always ask for lean cuts of meat, which means less fat content. If you’re unsure, ask your butcher and they’ll be able to help you.

Sometimes it’s good to just take baby steps.

Meal Garden: How can meal garden help people stick with the Mediterranean diet?

Erin: “We have tags that are specifically Mediterranean Diet-approved, so when you’re in the software, look up tags that say “Mediterranean” or “No sugar added”, and then you can narrow it down to recipes that fit your preferences.

To make things easy, you can also search for recipes that take less than thirty minutes.

If you liked this interview, be sure to follow us on Instagram for more interviews with nutrition professionals and wellpreneurs.

Further Reading

Ask the Nutritionist: 4 Practical Buying Tips for Weight Loss Supplements

Intuitive Eating and Meal Planning: Are Both Possible? - With Tanya Stricek

Behind the Research: Do Detox Diets Actually Work?

Chronic Fatigue? Meal Planning could help.

Mediterranean Diet

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