Mediterranean Diet In Moderation!


When I get multiple questions regarding a specific fruit, or in this case a diet plan, I like to use it as an opportunity to share with our larger community of customers. This week I thought I would address the onslaught of questions regarding the Mediterranean Diet.

The Mediterranean diet refers to the traditional eating patterns of countries surrounding the Mediterranean Sea, such as coastal parts of Spain, France, Italy, Greece, Turkey, Egypt, and Libya. These areas tend to consume higher amounts of fruits, veggies, whole grains, beans, nuts, seeds, fish, seafood, and healthy fats like olive oil—and lower amounts of red meat, processed foods, and added sugars.

The benefits include reducing the risk of type 2 diabetes, heart disease, and other chronic illnesses. But adopting a Mediterranean diet doesn’t automatically make you healthier. As with any eating pattern, this heart-healthy diet requires a bit of conscientiousness to avoid making blunders.

While your goal should never be perfection, moderation is important, be careful with these common mistakes that could sabotage your Mediterranean diet:

1. Going overboard on oil

Yes, there is such a thing as “too much of a good thing.” While the Mediterranean diet is famous for embracing olive oil—and healthy fats in general—you may want to avoid freely dousing all your meals in pools of oil.

Think of it this way: The ideal amount of fat is about 30 percent of your total calories per day, so you should aim for just one or two tablespoons per meal.

2. Going overboard on alcohol

One beloved aspect of the Mediterranean diet is wine, but that means having a glass of wine with dinner—not half a bottle (sorry). It’s true that alcohol has potential health benefits in small amounts, including a potential positive effect on cholesterol levels.

That said, the benefits of alcohol can all be obtained from other (less risky) sources, such as fruits and vegetables. To stick to the Mediterranean diet, also enjoy a glass of water with your meals.

3. Speeding through meals

When doing the Mediterranean diet, many people simply focus on the food that goes on the plate, but this diet is actually more of a culture or lifestyle. The Mediterranean diet emphasizes mindful, slow, and even pleasurable dining.

That’s because eating more slowly tends to result in more satisfaction from your meal, and studies have shown that people tend to consume fewer calories when eating slowly.

In other words, eating while on the go, while working at your desk, or while sitting in front of the TV might not be the way to go. Instead, find a calm environment free from distraction, and eat with others when possible. To slow things down, try putting your fork down between bites, or try to eat with chopsticks.

This week's delivery includes:

- Organic Flavorich pluots from Tiny's Organics - Washington extra fancy Sweetie apples - Satsuma oranges - Washington extra fancy Jonagold apples - Rainforest Alliance-certified bananas

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