Personal Medicine of Rochester recently hosted a lunch and learn at Jewish Home, where members of the practice enjoyed a delicious plant-based lunch and learned practical ways to incorporate the healthy benefits of a Mediterranean diet into their day-to-day lives. Courtney Porray provided an engaging presentation for the attendees and is a Registered Dietitian as well as the Director of Nutrition and The Clare & Jerry Rotenberg Institute on Aging at Jewish Home.
The Mediterranean diet is a way of eating that is inspired by traditional dietary and lifestyle patterns of the countries bordering the Mediterranean Sea. A few examples would include Greece, Italy, Spain, France, Morocco, Egypt, and Lebanon. The diet has been praised for decades for its many health benefits, such as: reducing the risk of cardiovascular disease and certain types of cancer, weight and diabetes management, better digestion, and improved longevity and cognition. For those who missed the event or would like to share what they learned with a friend, here are a few of Porray’s “pro tips” on how to adopt a Mediterranean lifestyle and make healthier choices at home or when out and about.
Eat More Fruits and Vegetables
“If there is just one tip I want people to take away from this, it’s to eat more fruits and vegetables,” says Porray. A recent study revealed that 90% of Americans do not meet their daily fruit and vegetable requirement. Porray suggests people select a variety of produce that is rich in color and says, “There’s a reason why they tell you to ‘eat the rainbow’—each color signifies a different nutrient.” The Mediterranean diet typically focuses on what is fresh and seasonal. While not everyone gets to enjoy this warm, dry climate in every part of the world, Porray notes that frozen vegetables are an affordable alternative. Since they are typically at the peak of freshness when flash-frozen, minimal nutrients are lost.
Swap White Flour, Pasta, and Rice for More Whole Grains
Mediterranean salads and sides often use whole and ancient grains like bulgur, freekeh, farro, quinoa, and brown rice. A 100% whole grain includes the bran, germ, and endosperm which contribute to more fiber, vitamins, and minerals in each serving. Look for food labels that state 100% whole grain wherever possible and replace white rice and pasta with whole grains to preserve the nutritional content. As a bonus, the added fiber and protein will make you feel fuller longer.
Choose Healthy Fats
In the late 1980s and 90s, “fat free” seemed to be on every food label until scientists and health professionals learned that fat helps the body absorb vitamins A, D, and E. The key is to choose oils that have lower or no saturated fat and limiting trans fats (typically found in store-bought baked goods). Porray recommends the Mediterranean staple, olive oil—regular for cooking, and extra virgin for salads and dipping. Nut and seed oils are also preferred over fats like coconut oil and butter to get the most cardiovascular benefit.
Squirrel Away Nuts, Legumes, and Seeds
For added fiber, protein, and trace nutrients—and particularly, for those opting for vegetarian and vegan choices— Porray suggests 3-5 servings of nuts, legumes, and seeds per week. For beans, chickpeas, and lentils the average serving is ½ cup; and for nuts and seeds, ¼ cup is the recommendation.
Go Fish!
With the region being located on the Mediterranean Sea, fish and seafood are the predominant sources of animal protein—and Porray says that this is often the hardest part of the diet since many people don’t like fish. “No one else in my family eats fish, and I don’t like to cook it at home because of the smell,” says Porray. To get her 3 servings per week, she typically chooses fish on nights out and recommends not ordering it fried since it loses most of its nutrients—grilled, broiled, baked, or steamed are all excellent choices. Trendy tinned and canned fish in water or olive oil are also great on-the-go options.
Everything Else in Moderation
For the non-seafood lovers seeking other sources of protein, poultry, low-fat dairy, and eggs can be enjoyed once a day. Reducing salt and substituting with herbs and spices can help support cardiovascular health. Wine is allowed, but Porray insists that if you aren’t already drinking it, you don’t need to start! The benefits and antioxidants found in wine are readily found in fruits and vegetables. Red meats, pork, sweets, and other forms of alcohol are limited.
More Lifestyle than Diet
While food choices are certainly an important component, the benefits of the Mediterranean lifestyle as a whole cannot be ignored. People living in the region are often more physically active—walking, taking the stairs, and having a regular exercise regimen are encouraged additions in adopting the lifestyle. People living the region also embrace convivium—gathering through social connection, communal meals, and laughter. “People like this diet because it’s sustainable and can be flexible. Food should be enjoyed,” says Porray. She continues, “I’ve spent 20 years as a dietitian—because I love food! There’s nothing better than sharing good food in good company.”
Interested in more wellness events like this or joining the practice? Sign up for the Personal Medicine of Rochester newsletter here and download a free digital Mediterranean cookbook!
