Don’t diet – eat smart

The virtues of Mediterranean cuisine

We’ve all heard the adage, “You are what you eat.” Are we? Medical researchers think so. Does this mean that Marilyn Monroe was bitter during her self-imposed diet periods, when she ate nothing but grapefruit and coffee? Perhaps, but it’s more likely that the saying refers to our physical well-being. If we eat healthy foods, we will not only be in better shape, but also lead longer lives. And who doesn’t want to be strong, agile and fit, not to mention live to see his great-grandchildren?

People are willing to go to great lengths to achieve this goal. They sacrifice numerous pleasures, including white pasta and creamy dressing, in the name of health and wellness. Yet, is giving up enjoyment of delicious foods necessary to gain years and lose weight? Doesn’t the ability to bite into a crusty baguette mean anything to anyone anymore? If you are on a diet that forbids bleached flour, sugar and saturated fat, you will probably choose edamame beans for your snack. Sorry, you can’t have your bread and eat it, too.

Is that right? Shira Hirshberg, MS, RDN, LDN, is a registered dietitian nutritionist who received her master’s in nutrition from the University of Rhode Island and completed her clinical training at Brigham and Women’s Hospital in Boston. She specializes in prevention, helping her clients reduce their risk of cancer, diabetes and heart disease with evidence-based counseling. This founder of All Foods Nutrition (allfoodsnutrition.com) disagrees with such rigidity. About allowing yourself to “cheat” once in a while, she says, “I still indulge in special treats on occasion, as I believe in my motto ‘all foods can be part of a healthy life.’ ” But just because a nutritionist said, let them eat cake, you shouldn’t demolish the whole platter – remember to enjoy dessert in moderation.

While Hirshberg doesn’t recommend any particular diet, she does like the Mediterranean eating pattern because it reduces the risk of many major chronic diseases. She points out that a sizable body of research indicates that those who adhere to this regimen are less likely to die, get cardiovascular disease, diabetes and cancer. In fact, her own food choices closely resemble those of the Mediterranean diet. “I put a strong emphasis on vegetables, fruit, nuts, beans and whole grains, include regular eggs and fish and use olive oil as my fat of choice.” She’s on the right track, considering all the hype around the diet in 2014. Hirshberg admits that the encouraging evidence is compelling; however, she cautions that most studies don’t pinpoint cause and effect.

Hirshberg did find strong evidence from a large randomized study that supports the health claims with hard numbers. It shows that people who followed a Mediterranean diet reduced their diabetes risk by half, compared with those who ate a low-fat diet. She says, “The good news is that these people were less likely to get diabetes even if they didn’t lose any weight or exercise more, so it’s likely that their food choices made the difference.” Despite the findings, Hirshberg acknowledges that the study did have a caveat – it was conducted in Spain, where the typical eating pattern more closely resembles a Mediterranean diet, naturally predisposing the participants to certain ingredient preferences.

Last year, the Mediterranean diet was constantly in the news after Annual Reviews published a research-based study, which Dr. David Katz and Stephanie Meller of Yale University’s Prevention Research Center conducted on the best diet. Their findings indicated that those eating patterns that are composed of plants and allow few processed foods forestall disease and benefit health.

Hence, if cancer or heart disease runs in your family, you can help your genes by following your kids’ lead – become a picky eater. But instead of pushing the peas to the side of your plate, consider embracing the challenge and learning how to eat them before they roll off your fork. Who knows, maybe you will singlehandedly change the meaning of the expression, causing “picky eater” to become a compliment. So, if you like the principles of the Mediterranean diet and decide to teach the young by loading up on fruits, veggies, healthy oils and wholegrain starches, – according to research – your body might be in better shape from the smart choices.

So what should you expect if the regimen’s principles sound intriguing to you? Yes, you will eat a great amount of fiber and antioxidant-rich foods on the Mediterranean diet, but you will also be able to indulge in a glass of wine with dinner. Those with asthma or weight loss struggles will especially benefit from the eating pattern. The great aspect of the diet is its flexibility. For instance, if you do give it a try, you don’t have to avoid carbohydrates – you can just choose the ones that are favorable to your health.

Those who decide to adhere to the Mediterranean diet should keep in mind that foods Mother Nature created are always preferable to manmade. In case you might appreciate some concrete examples for the times when it’s hard to settle on a healthy dish in a sea of indulgent options on a menu, consider the selections below. While numerous restaurants around Rhode Island offer dishes that illustrate the principles of the eating pattern, here are five to consider.

Mediterraneo Caffe, 134 Atwells Ave., Providence. 401-331-7760

Insalate Caprese: Vine ripe tomatoes, homemade mozzarella and fresh basil drizzled with extra-virgin olive oil and aged balsamic vinegar.

Efendis Mediterranean Cuisine, 160 Atwood Ave., Cranston. 401-943-8800

Eggplant Napoleon: Marinated grilled eggplant topped with caramelized onions, black olives, roasted red peppers, roasted garlic, feta cheese, extra-virgin olive oil and fresh basil.

Andreas Restaurant, 268 Thayer St., Providence. 401-331-7879

Haddock “Spetsai” Style: Fresh native Haddock poached in plum tomato, Kalamata olive, caper berry and Greek herb salsa.

Opa Restaurant, 230 Atwells Ave., Providence. 401-351-8282

Salmon Salad: Fresh grilled salmon resting on a nest of mixed greens, then tossed with garlic, cilantro and olive oil dressing.

International Pocket Café,  52 East Main Road, Middletown. 401-849-8900 or Kingston Emporium, 99 Fortin Road, Kingston. 401-782-2720

Grape Leaves: Stuffed with rice, parsley, tomatoes and cooked in olive oil.

IRINA MISSIURO is a writer and editorial consultant for The Jewish Voice.