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Experience a Taste of the Mediterranean During National Nutrition Month

Published: Monday, February 23, 2009

March is the time when the country celebrates National Nutrition Month. This year’s theme is “Eat Right,” and there will be several events and displays at The University of Tennessee Medical Center, including grocery store tours, celebration of Dietitians’ Day on March 11 and a series of displays focusing on the Mediterranean diet. This year’s National Nutrition Month will kick off with a special event Mediterranean meal in the Allspice Café on March 4.

What is the Mediterranean diet? This diet is based on the lifestyle of peoples living in countries bordering the Mediterranean Sea, including Spain, Italy, France, Greece and countries of Northern Africa. A Mediterranean eating pattern emphasizes fruits and vegetables; healthy fats such as olive oil and avocados; heart healthy nuts such as almonds and walnuts; whole grains; cold water fish high in omega-3 fatty acids; low fat or fat free dairy products, especially yogurt; and the moderate consumption of red wine or purple grape juice. There is an emphasis on fish as the preferred protein source, reducing the amount of red meat. A healthy dose of regular physical activity also is a vital component of the Mediterranean lifestyle.

There are several benefits associated with the Mediterranean diet. A major

Provencal Fish Fillets 4 (4-oz) Fresh or frozen skinless cod, catfish, pollock, or tilapia fillets, 1/2 to 1 inch thick 1 T. olive oil 1 medium onion, thinly sliced 2 cloves garlic, minced 1 (14 1/2-ounce) can no added salt diced tomatoes 1/4 cup black olives 2 t. fresh thyme or 1/2 t. dried thyme 1 t. capers  Learn how to make this dish!

difference in this pattern of eating and a typical heart healthy diet is the higher percentage of total fat allowed in the diet. The Mediterranean diet can be as high as 40% of calories from fat compared to 30% recommended by the Food Pyramid, but the type of fat in the diet makes a big difference in terms of heart health. Studies have shown increased blood levels of omega-3 fatty acids and vitamins C and E in addition to decreased markers of inflammation. Research also has shown that adherence to this eating pattern can prevent a second occurrence of a heart attack and reduce your overall risk of death from heart disease. An overall risk of cancer also was observed in persons eating a Mediterranean diet. Which component of the diet was responsible for providing cancer protection was not clear, but the emphasis on intake of high fiber and antioxidant-rich whole grains, fruits and vegetables are likely candidates.

The emphasis on healthy fats plays a significant role in the Mediterranean diet’s health benefits. Omega-3 fatty acids are known to be associated with reduced inflammation. Improving the ratio of omega-3 fatty acids to omega-6 fatty acids affects the inflammatory processes in our bodies. Many chronic diseases, including heart disease and cancer are now thought to be caused at least partly by chronic inflammation. The emphasis on intake of antioxidant rich fruits and vegetables and red wine also help fight inflammation.

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Learn how to make Poached Salmon.