Mediterranean Diet
Mediterranean Diet
- Serving North Mississippi since 1996
- Comprehensive Services including In-House Lab & Imaging Services
- Serving North Mississippi since 1996
- Comprehensive Services including In-House Lab & Imaging Services
Learn How the Mediterranean Diet Works
Obesity is a serious medical condition that essentially causes or worsens other medical problems such as high blood pressure, diabetes (high blood sugar), high cholesterol levels, acid reflux, gallstones, and degenerative joint diseases.
These problems in turn can increase your risk of a heart attack or stroke by up to 60%.
In order to combat this illness, a PERMANENT life-style change is required. The "fad" diet of the month may temporarily lower your weight but often your weight will rebound to starting levels or higher when you resume your previous diet habits. Unfortunately, much of the original weight loss you get is water and protein weight loss - not fat loss. A long-term approach to eating and exercise is required for success. The good news is that losing even a few pounds of fat can greatly reduce your risk of obesity-related illnesses.
Research has shown that a diet low in simple carbohydrates is beneficial in long term successful weight loss and reduction in premature death related to obesity. Those foods that contain simple carbohydrates include sugar or foods containing sugar (sweet tea), potatoes (other than sweet potatoes), white rice, corn and corn meal, and foods made from refined flour such as white bread, cake, rolls, pasta, etc. Additionally, avoiding fatty, cholesterol loaded meats such as beef and pork and NOT frying foods is also very beneficial. Generally—this is known as the Mediterranean Diet.
Daily exercise such as walking for 15 minutes is encouraged. Everyday eat coarse grains such as wheat bread, fruit, and vegetables. Use poultry, fish, nuts, lean dairy products, and eggs as protein sources. Endocrinology Consultants PLLC wholeheartedly recommends the Mediterranean diet.
Tips For Eating Mediterranean-Style
- Use olive oil as your main fat source. Choose grains that arc whole, unrefined or minimally processed. Limit use of unhealthy fats (saturated and trans).
- Fill your plate with vegetables —using small amounts of olive oil in preparation or as a salad dressing. Try fresh fruit for dessert.
- Use fish and poultry as the main sources, while limiting red meat.
- Use small amounts of yogurt and cheese- mostly as a topping or side dish.
Use 3 servings of Benecol® or Smart Balance® daily- use as butter/margarine substitute.
Sample Mediterranean-Style Meals
Breakfast
- 1/3 cantaloupe
- 1 slice while-grain toast
- 2 tsp peanut butter
- 1 apple
Lunch
- 2 cups fresh spinach salad
- 2 ounces grilled chicken breast
- 1 tbs. Olive oil
- 1 tbs. Vinaigrette
- 1 small whole-wheat pita
- 1 apple
Dinner
- 5 ounces fish (cod, halibut, etc.)
- 1 small sweet potato
- 2-3 cups broccoli, carrots, peppers. Onions sautéed in garlic and olive oil
- 1 cup fresh fruit
- Snacks (mid morning or mid afternoon)- 1 small handful of nuts (almonds, peanuts, pecans, walnuts, etc.)

Mix daily exercise with weight control and a traditional Mediterranean diet and you have a terrific recipe for healthier living. There are other healthy diets that can do just as well, but the most convincing argument for going Mediterranean is the taste!
Practical Suggestions for Patients to Incorporate the Mediterranean Diet Into Everyday Life
| Category | Consume | Avoid |
|---|---|---|
| Fruits and Vegetables | Wide variety of whole fruits and vegetables; try for at least 7-10 servings per day | Vegetables prepared in butter or cream |
| High-fiber bread, biscuits, cereals, and pasta | Whole-grain bread and cereal, bran, brown rice | Sweets, white bread, breadsticks, and other refined carbohydrates |
| Protein that is low in saturated fat | Lean cuts of meat (fat trimmed) or poultry (no skin); Low fats dairy foods (skim milk, yogurt) | Bacon, sausage, other processed or high-fat meat, milk or cheese that is not low-fat, ice cream |
| Fish or other sources of omega-3 fatty acids, at least 1 or 2 times per week | Salmon, trout, hearing water-packed tuna, mackerel (or fish oil supplement); Flaxseed, spinach, walnuts | Fried fish (except when pan-fried in olive oil) |
| Healthy oils for cooking, salad dressing, and other uses | Extra-virgin olive oil, canola oil, flaxseed oil ("high-oleic" sunflower of safflower oil may also be an option) | Omega-6 oils (corn, sunflower, safflower, soybean, peanut) |
| Peas, beans, legumes, and nuts | Soybeans, lentils, or any kind of peas, beans, or legumes; tree nuts (eg: almonds, pecans, walnuts, Brazilian nuts) | Heavy salted or honey roasted nuts; stale or rancid nuts |
| Alcohol | One 5-oz glass of wine, a 12-oz beer, or a 1.5-oz drink containing distilled spirits with the evening meal | Limit to no more than 1 drink daily for women, 2 drinks for men |
| Fat | Emphasize whole, natural foods as above; Look for "trans-fatty acid-free" margarine and snack foods | Fast food, fried food, margarine, chips, crackers, baked goods, doughnuts, any processed food made with partially hydrogenated oil |
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