What This Nutritionist Thinks the Best Diet is for Gut Health – Mediterranean Diet 101

The Mediterranean diet is one of the most studied diets out there.

It’s based on the traditional foods that people who lived around the Mediterranean Sea ate about 50 years ago. Back then, in the mid 20th century, researchers noted that people in Spain, Greece, and Italy lived longer and healthier than Americans. And they had lower levels of heart disease, the #1 killer.

So, they set out to find what was so healthy in this part of the world. And the research keeps coming in. And it’s pretty impressive.

Eating a Mediterranean diet is linked with

  • Less excess weight and obesity (it’s better than low-fat diets)
  • Better blood sugar control (for diabetes and metabolic syndrome)
  • Lower risk of heart disease and stroke (and blood markers like cholesterol and triglycerides)
  • Reduced risk of Parkinson’s and Alzheimer’s diseases
  • Fewer cancers (breast & colorectal)
  • Less premature death

Simply put, overall, it’s really good for you.

PRO TIP: Recent research even links the Mediterranean diet to better gut microbes! This makes sense when you feed your friendly gut microbes their favourite foods including fibre, fruit, and vegetables.

Here’s another bonus: Many people who start eating a Mediterranean diet can stick with it long-term.

How’s that for a healthy whole-foods health-promoting not-so-restrictive diet?

 

WHAT TO EAT AND DRINK ON A MEDITERRANEAN DIET

 

The Mediterranean diet is chock full of healthy whole foods.

Foods like:

  • Fruits and vegetables
  • Nuts and seeds
  • Legumes
  • Whole grains
  • Fish and seafood
  • Extra virgin olive oil
  • Herbs and spices

 

These foods are full of vitamins, minerals, antioxidants, healthy fats, and fibre. And they’re often eaten in social settings where the food (and the company) is enjoyed.

The go-to beverage for the Mediterranean diet is water. Coffee and tea are also regularly consumed (without the addition of lots of cream and/or sugar). And yes, red wine (about 1 glass per day) is very commonly enjoyed.

Some foods and drinks that are eaten in moderation include:

  • Poultry
  • Eggs
  • Cheese and yogurt

Red meat, unfermented dairy (e.g., milk), butter, and salt are rarely consumed, if at all.

 

WHAT TO DITCH ON A MEDITERRANEAN DIET

There are many foods and drinks that are not part of the Mediterranean diet.

Not surprisingly, this includes many highly processed and unhealthy foods like:

  • Desserts
  • Processed meats
  • Sauces and gravies
  • Sugar-sweetened beverages or fruit juices
  • Refined grains and oils (including hydrogenated oils)
  • Too much salt
  • Added sugars

And if alcohol is a problem, you can also ditch the wine.

The Mediterranean diet also incorporates a different lifestyle. Some things to ditch are being too sedentary, eating alone, and being overly stressed.

 

 

CONCLUSION

 

The Mediterranean diet is a very healthy way of eating. It is a whole-foods diet based mainly focussed on plant foods (fruits, vegetables, nuts, seeds, legumes, and whole grains). It also contains fish, olive oil, and herbs and spices. The Mediterranean diet is high in vitamins, minerals, antioxidants, healthy fats, and fibre; all of which are health-boosting from your head to your heart… and the rest of your body.

Don’t forget that health involves more than just food. The Mediterranean lifestyle also incorporates regular exercise, eating with people whom you care about, and overall enjoyment of life.

Do you think you could add or ditch certain foods to get closer to the Mediterranean diet? Do you have a favourite recipe that embodies this way of eating? I’d love to know! Let me know in the comments below.

 

RECIPE (MEDITERRANEAN): ONE PAN ROASTED DINNER
Serves 4

INGREDIENTS

4 cod fillets
2 handfuls asparagus, ends removed
1 cup black Kalamata olives, drained
3 cloves garlic, thinly sliced lengthwise
4 handfuls cherry tomatoes, halved
3 tbsp olive oil, extra virgin
2 tsp dried dill
2 dashes freshly ground black pepper
1 lemon, sliced

INSTRUCTIONS

  1. Preheat oven to 450ºF and cover a baking sheet with parchment paper.
  2. Place the fillets in the middle of the pan. Add the asparagus, olives, garlic, and tomatoes around the fish. (or other vegetables on hand). Brush with olive oil and sprinkle with dill and pepper.
  3. Slice lemon and place one onto each fillet. Squeeze juice from the rest of the lemon onto the vegetables.
  4. Roast in the oven for 10-12 minutes.
  5. Check if fillets are opaque all the way through and flake easily with a fork. If not, then cook for another few minutes. 

Serve & Enjoy!

Tip: You can substitute another fish for the cod (e.g., salmon).

References:

https://www.cdc.gov/nchs/fastats/leading-causes-of-death.htm

https://medlineplus.gov/ency/patientinstructions/000110.htm

http://www.healthline.com/nutrition/mediterranean-diet-meal-plan

https://www.healthline.com/nutrition/5-studies-on-the-mediterranean-diet#section3

http://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/mediterranean-diet/art-20047801v

http://www.medscape.com/viewarticle/866254

http://www.medscape.com/viewarticle/870593

About Me

Hi, I’m Tracy! I create food solutions to feed your life goals. I’m a Nutritionist, chocoholic + superhero fan. Mom to three, wife to one, crazy about all four, and food! When you work with me you’ll learn to savour life and nourish all that it has to offer.

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Ready for the truth no one wants you to know?

There actually IS a secret tool to getting healthier.

Here’s another secret:
It DOESN’T involve giving up treats and wine forever.

In fact, the way I’ve been able to keep my family and I healthy for the last decade has been largely thanks to the 80/20 rule.

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What’s your favourite FUN way to include veggies in your diet? 

https://tracyhoule.com/how-to-rekindle-the-flame-with-vegetables/

Ready for the truth no one wants you to know?

There actually IS a secret tool to getting healthier.

Here’s another secret:
It DOESN’T involve giving up treats and wine forever.

In fact, the way I’ve been able to keep my family and I healthy for the last decade has been largely thanks to the 80/20 rule.

This week’s blog (link below) is ALL about moderation. The word you hear SO MUCH, but never really know how to practically include in your life.

Also on the blog, 15 DELICIOUS (and I mean actually delicious) vegetable recipes.

No, I’m not going to tell you to make a plain salad with a drizzle of balsamic vinegar.

Let’s talk about VEGGIES that are delicious and taste like our favourite comfort food.

When we start to rekindle our flame with veggies, we remember how good they can taste and how they make us FEEL.

What’s your favourite FUN way to include veggies in your diet?

tracyhoule.com/how-to-rekindle-the-flame-with-vegetables/
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I really enjoyed reading your blog on Veggies! I like the different ideas on how to incorporate more veggies. I love grilled veggies the best but also enjoy making casseroles with different veggies! I cant wait to try some of your new veggie recipes....even the butternut smoothie😬!

If you have some nagging symptoms, its possible that theyre related to the foods you eat!

And were not just talking digestive symptoms.

Even things like headaches, joint pain, or eczema can be related to food that youre sensitive to.

How would you find out if there is a food at the root of your issue?

Through an elimination diet!

Elimination diets are just that - eliminating certain foods. Then you reintroduce them back one at a time to see if you are sensitive to those foods.

It’s a strategic process that can be great… but also not so great.

In this weeks blog - link below - I share the pros and cons of elimination diets and my latest recipe - youll never know that it eliminates the most common allergens (because its so good).

https://tracyhoule.com/pros-and-cons-of-elimination-diets/

If you have some nagging symptoms, it's possible that they're related to the foods you eat!

And we're not just talking digestive symptoms.

Even things like headaches, joint pain, or eczema can be related to food that you're sensitive to.

How would you find out if there is a food at the root of your issue?

Through an elimination diet!

Elimination diets are just that - eliminating certain foods. Then you reintroduce them back one at a time to see if you are sensitive to those foods.

It’s a strategic process that can be great… but also not so great.

In this weeks blog - link below - I share the pros and cons of elimination diets and my latest recipe - you'll never know that it eliminates the most common allergens (because it's so good).

tracyhoule.com/pros-and-cons-of-elimination-diets/
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Ive been able to ALTER and IMPROVE my diet with this knowledge to make sure I live a long and healthy life.

 

So, let’s get started figuring YOUR genetics and health out!

Have you tried genetic testing?

What’s holding you back?

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https://tracyhoule.com/benefits_genetic_testing_for_health/

Did you know that your morning coffee can be HARMFUL to your health based on your genetics?

Have you ever wanted to know what you should and shouldn’t eat, based on YOUR specific body?

Today's blog - link below - is ALL about the details of DNA testing AND how to get started.

It looks at your genes and how your diet interacts with them.

We can use nutrition to create PERSONALIZED diets to:

PREVENT certain conditions

Help you understand your INTOLERANCES

Know how your body REACTS to carbs, fats, proteins, vitamins, and minerals

Build a nutrition plan for OPTIMAL health



🙋🏻‍♀️ I know I carry the CT variant of the GLUT2 gene.

This means I have a higher risk of sugar addiction which can lead to developing Type II Diabetes – but it doesn’t mean I WILL develop diabetes.



I've been able to ALTER and IMPROVE my diet with this knowledge to make sure I live a long and healthy life.



So, let’s get started figuring YOUR genetics and health out!

Have you tried genetic testing?

What’s holding you back?

Let me know in the comments below! ⬇️

tracyhoule.com/benefits_genetic_testing_for_health/
... See MoreSee Less

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