Mediterranean eating style

The Mediterranean way of eating has been in the news again lately, due to its health-health benefits and lowered risk for heart disease. Some reports use the word "diet" but this eating style is not a diet because it is not temporary, it is a way of life.

In the US, we have the MyPlate graphic from USDA to represent healthy eating. The Mediterranean eating style has the Mediterranean pyramid to represent healthy eating their way.

On the bottom, you will find physical activity and enjoying meals with others, which are incorporated into everyday life. The second level has fruits, vegetables, grains (mostly whole), olive oil, beans, nuts, legumes, seeds, herbs, and spices. The description says to base every meal on these foods. The third level is fish and seafood, to be consumed often, at least two times per week. The fourth level is poultry, eggs, cheese, and yogurt, to be consumed in moderate portions, daily or weekly. Finally, meats and sweets should be eaten less often. On the side you will see drinking water is important and wine in moderation.

If you are looking for recipes that incorporate more Mediterranean recipes into your eating habits, you can look for recipes on the Oldways website. Oldways PT is a nonprofit food and nutrition education organization, with a mission to guide people to good health through heritage. They have a wealth of recipes available on their website. Some of my favorites include:

• Arugula-walnut pesto
• Green olive and almond tapenade
• Israeli couscous and avocado salad
• Mediterranean tuna and bean salad
• Tzatziki sauce

Haven't heard of tapenade, couscous, or tzatziki? It's never too late to introduce some new Mediterranean foods to your meals. Browse through the recipes to find others you might enjoy.