By Maureen Scaramella, RD
Have you already concluded that those unwanted pounds are not coming off in 2014? Do you imagine going on a “diet” that requires you to eat delicious simple foods but doesn’t require you to avoid carbs? You’d probably say that sounds too good to be true. But this is a way of life, if you embrace the sun-kissed cuisine or “diet” of the Mediterranean. Even using the term “diet” is rather misleading, as there is nothing about this way of eating that will leave you feeling restricted, just existing on the same boring food. The basic goal is swapping bad fats for good fats by eating more of a plant-based diet. This can make a big difference in the way you look and feel. There are really no downsides to this food plan; in fact, there are numerous upsides, including numerous heart-healthy benefits.
Here are a few to remember:
Variety Is the Spice of Life: There is a sense of freedom when you eat a plant-based diet the way people in the Mediterranean do. Fresh fruit and vegetables, legumes, nuts and whole grains become the staples of your shopping list. Dairy products, fish, lean meats, infused oils and vinegars and herbs complement and provide limitless possibilities. Even a glass of wine is included in this style of eating. Herbs and spices add great bursts of flavor without adding salt so you won’t feel deprived.
Less Hunger and More Weight Control: Leaving the table with a smile of satisfaction may become a new way of life. Lean meats, fish and legumes are protein rich but added oils also provide satiety that can help you feel fuller longer.
Easy to Prepare and No Calorie Counting: Preparing a Mediterranean meal is a chef’s mini vacation but the finished plate is truly a registered dietitian’s dream. The variety is endless. For the chef and nutritionist in you, heart healthy can take on a new meaning every day, every meal. Good fats like lemon olive oil and herbs deliver flavor, the fresh fruit and vegetables provide nutrients and vitamins, and the legumes, fish and lean meats provide necessary proteins. Even that glass of wine has natural antioxidants that benefit your heart.
Learn how to start the New Year with a commitment to eat the Mediterranean way and you will be on the road to better overall health for 2014.
Join us on Tuesday, February 18, 2014, from 6 p.m. to 7:30 p.m. for Heart Month at the Ripa Center for Women’s Health and Wellness, when Chef and Registered Dietitian Maureen Scaramella of Cooper University Hospital joins Perry J. Weinstock, MD, Director of the Cooper Heart Institute, to discuss “Good Fats vs. Bad Fats” and how making different choices can have big heart benefits. Register HERE.