Make Eating Healthy the Mediterranean Way Your New Daily Habit for 2021!

By Cindy Crowninshield, RDN, LDN, HHC

As we kick-off the New Year, now is the time to refocus and reset and think about organizing yourself consistently with healthy eating. If you have chosen “make eating healthy daily” as one of your top three habits for 2021, this is great! Level up and change this to “make eating healthy the Mediterranean way” your new daily habit for 2021!

A Way of Eating for Life

You will notice that I didn’t write “Mediterranean Diet” as you typically hear this way of eating called. Eating the Mediterranean way is more than a diet. It’s a sustainable lifestyle approach to healthy eating that has been shown to promote good health and decrease chronic disease risk (e.g., diabetes, heart disease, hypertension, stroke, cancer, and neurological disorders). 

Most likely you are eating many of the powerhouse foods that form the foundation of eating the Mediterranean way. Some of these foods are fruit, avocados, fish, tomatoes, Greek yogurt, whole grains, legumes (beans, nuts, seeds), and olive oil. 

Frequency and Portions

The biggest difference between the Mediterranean way and the typical American diet is the frequency certain foods are eaten. Olive oil and plant-based foods – fruits, vegetables, grains, beans, and nuts – are the core of eating the Mediterranean way on a daily basis. Foods like meats and sweets are eaten less and in smaller amounts. 

Keeping it Simple

A good first step in “make eating healthy the Mediterranean way” your new daily habit for 2021 is to keep it simple.

Do you eat vegetables? Fresh fish? Fresh fruit? Whole grains? Legumes? Olive oil? If your daily eating doesn’t contain any of these items, pick one and experiment with it. Keep adding new items in small quantities until you establish good habits and routines around food choices. 

If you like to spend time in the kitchen, there are plenty of online resources you can visit to give you recipe ideas. You can also get help by working with a registered dietitian to co-create a tailored plan and inventory of recipes just for you. 

Farm Grill Staples for Better Health

Another good step is checking out a local restaurant’s menu like Farm Grill & Rotisserie, where you can order many dishes that incorporate Mediterranean foods and ingredients! 

Farm Grill has been serving authentic Greek cuisine for over 20 years. You can discover new worlds of flavor and unique ways to prepare and serve ingredients by trying some of their popular dishes. 

The Power of Avocado

Some of these dishes may become a permanent part of your meal planning. For example, avocado and fish are powerhouse ingredients of the Mediterranean way of eating. Avocado is a healthy monounsaturated fat that is high in fiber. Fish is a great source of heart healthy omega-3 fatty acid. 

Farm Grill offers an Avocado Salad or Greek or Garden Salad with 4 Grilled Shrimp & Avocado Salad. 

Tomatoes to Fight Disease

Another example is tomatoes. Tomatoes stimulate the immune function and help fight chronic disease. Tomatoes are a great source of Vitamin C and lycopene, a potent antioxidant. Farm Grill includes tomatoes in many of their dishes including Greek Salad, Mediterranean Salad, Lima Beans, and Tabouleh. 

Grains, Grains, Grains

A third example is whole grains. Whole grains are packed with protein, fiber, and nutrients. Some of the popular Mediterranean whole grains are barley, brown rice, bulgur, whole wheat couscous, and farro. 

Farm Grill’s menu offers many dishes that include whole grains including Cous-Cous Salad, Tabouleh, and Grape Leaves. 

Olive Oil Everywhere

The last example is olive oil. Olive oil is the hallmark of the healthy Mediterranean way of eating for over 2,500 years. It is high in healthy, monounsaturated fats along with antioxidants. Olive oil adds vibrant flavor and texture to Mediterranean foods and dishes. 

Farm Grill’s menu features olive oil in so many of their dishes like Homus, Tzatziki, Tabouleh, Grilled Mixed Vegetables, Eggplant Salad, and Grape Leaves. To check out more of Farm Grill’s menu, please visit here.

A lot of research has been done to prove the Mediterranean diet is incredibly healthy and key to staying healthy. Farm Grill & Rotisserie’s Mediterranean menu can help empower you on your journey towards better health plus help you establish consistent eating habits! 

Many people I know who adopt the Mediterranean style of eating start seeing health benefits immediately. They also see how easy it is to incorporate the powerhouse foods that form the foundation of eating the Mediterranean way. 

Wishing you a great start to 2021 as you bring the gold-standard Mediterranean way of eating into your life…daily and consistently!  

Cindy Crowninshield, RDN, LDN, HHC is a licensed registered dietitian and nutrition educator in private practice. Her office is located in Ashland, Massachusetts and she sees patients from the Metrowest area including Newton and Needham. Cindy empowers patients of all ages to organize themselves in health and wellness through a whole foods approach and making healthy lifestyle changes. Visit CindyCrowninshield.com for more information. 

The Mediterranean Diet: What You Need to Know About Eating the Mediterranean Way to Be Healthy

The Mediterranean Diet:

What You Need to Know About Eating the Mediterranean Way to Be Healthy

By Cindy Crowninshield,RDN, LDN, HHC

We asked local registered dietitian Cindy Crowninshield to explain the health benefits of the Mediterranean diet. Here’s what she had to say…

Thinking of the Mediterranean reminds me of stunning vacation destinations such as Greece. The Mediterranean is also a place where you will find one of the world’s healthiest diets. Don’t assume “diet” means a list of approved or banned foods that you need to follow or memorize. The Mediterranean diet is very simple, comprising natural, wholesome foods like fresh vegetables, fresh fish, fruit, whole grains, legumes, and olive oil. There is a lot of research to prove the Mediterranean diet is incredibly healthy and key to staying healthy. It’s great that Farm Grill & Rotisserie’s Mediterranean menu empowers diners on their own journey toward better health.

Eating the Mediterranean way provides several health benefits. The first benefit, depending on your food choices and how you prepare them like steaming as opposed to frying, can provide you with less calories, less salt, less added sugar, and less saturated/trans fat. The second benefit increases your intake of fiber, vitamins and minerals when eating more whole grains, legumes, fruits, vegetables, nuts and seeds. The third benefit can lower your risk of health conditions like diabetes, heart disease, hypertension, stroke, cancer, and neurological disorders. 

In my nutrition practice, I see patients with symptoms related to these conditions including hypercholesterolemia, diabetes, rheumatoid arthritis, brain tumor, and hypertension. My patient will express interest in following the Mediterranean diet because they heard it’s healthy and will help them reduce and/or eliminate symptoms. Most don’t know what the diet entails. Since they are unsure about the diet, where to start and what foods to include, we have a conversation. We discuss foods and ingredients that are included like olive oil, whole grains, vegetables in a variety of colors, protein choices (chicken, fish, lean beef or lamb), and legumes like chickpeas. We talk about simple, realistic ways to incorporate these foods daily like cooking from recipes or purchasing healthy convenience to-go options. Farm Grill offers items that align with this dietary plan, such as grilled mixed vegetables or grilled red pepper salad.

While discussing foods to include, we focus on the importance of balancing fat intake as one of the foundations of a healthful diet. Goals are to avoid trans fats as much as possible, eat less saturated fats, and eat more unsaturated fats. Trans fats are found in many processed and convenience foods. Saturated fat is found in fatty meat, butter, ice cream, coconut oil, cream and some cheeses. Unsaturated fat, like monounsaturated fat, is found in fish, avocado, nuts, and oils like sunflower and olive oil. When eaten in moderation, consuming monounsaturated fats in place of saturated and trans fat can have a beneficial effect on your heart. Monounsaturated fat is tied to cholesterol regulation in the blood, promoting healthy cardiovascular function, and reducing hypertension. Monounsaturated fats are at the heart of the Mediterranean diet and a staple of Farm Grill’s menu. Research studies that have examined the impact of olive oil on heart health have found it to be beneficial.

Another foundation to a healthful diet is maintaining adequate nutrient intake, like omega-3 fatty acids, sodium, calcium, protein, and phosphorus, on a daily basis. In helping my patients understand what this means, I have a mechanism to analyze what they eat and provide a precise report on the macro and micro-nutrients they take in. We review gaps that exist and foods to add to make up these gaps. If a patient is low on omega-3 fatty acids, calcium, protein or phosphorous, they can eat olive oil, fish, and feta to provide these important nutrients. We review nutrients that exceed daily intake levels and discuss ways to adjust. If a patient thinks they are eating under the recommended 2,300 mg of sodium a day and the analysis is showing otherwise, we discuss using herbs and spices like garlic instead of salt to flavor foods. Garlic is useful in improving the immune system and heart function, and is found in Farm Grill menu items like eggplant salad. 

A good first step in pulling this all together is remembering to keep it simple. Do you eat vegetables? Fresh fish? Fresh fruit? Whole grains? Legumes? Olive oil? If your daily eating doesn’t contain any of these items, pick one and experiment with it. Keep adding new items in small quantities until you establish good habits and routines around food choices. You can also get help by working with your healthcare provider to co-create a tailored plan just for you. Eating the Mediterranean way is delicious and healthy. Many people I know who adopt this style of eating see health benefits immediately. They say they are destined to eat this way and will never eat any other way.

Cindy Crowninshield, RDN, LDN, HHC is a licensed registered dietitian and nutrition educator in private practice. Her office is located in Southborough, Massachusetts and she sees patients from the Metrowest area including Newton and Needham. Cindy empowers patients of all ages to organize themselves in health and wellness through a whole foods approach and making healthy lifestyle changes. Visit www.CindyCrowninshield.com for more information.

References and Recommended Readings

Estruch R, et al. Primary Prevention of Cardiovascular Disease with a Mediterranean Diet Supplemented with Extra-Virgin Olive Oil or Nuts. The New England Journal of Medicine. 2018; 378:e34. 

Mahan LK, Escott-Stump S, Raymond JL. Krause’s Food and the Nutrition Care Process, 14th ed. St. Louis, MO: Elsevier; 2017.

Meat, Poultry, and Fish: Picking Healthy Proteins. American Heart Association website.

https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/nutrition-basics/meat-poultry-and-fish-picking-healthy-proteins. Accessed December 8, 2018.

Mediterranean Diet Photos. https://www.pexels.com/search/mediterranean%20diet/. Accessed December 10, 2018.

Pallauf K, et al. Nutrition and Healthy Ageing: Calorie Restriction or Polyphenol-Rich “MediterrAsian” Diet. Oxidative Medicine and Cellular Longevity. 2013:707421, 2013.

Reboredo-Rodríguez P, et al. Phenolic Compounds Isolated from Olive Oil as Nutraceutical Tools for the Prevention and Management of Cancer and Cardiovascular Diseases. International Journal of Molecular Sciences. 2018; 19(8):2305.

Toledo E, et al. Effect of the Mediterranean Diet on Blood Pressure in the PREDIMED Trial: Results from a Randomized Controlled Trial. BMC Medicine. 2013; 11:207.

USDA National Nutrient Database. https://ndb.nal.usda.gov/ndb/. Accessed December 8, 2018.