The SparkDiet: Mediterranean Style!

Lose Weight by Adding Color, Taste, and Texture

-- By Becky Hand, Licensed & Registered Dietitian

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Juicy tomatoes growing under the Tuscan sun, oranges that burst with life, the steamy warmth of fresh-baked breads—there are several mouth-watering reasons to treat your taste buds to the flavors of the Mediterranean. The food is magnificent!

The Mediterranean diet approach is a composite of traditional cuisine and dishes from the regions that border the Mediterranean Sea (including Spain, Southern France, Southern Italy, Greece, Crete, parts of North Africa, parts of Turkey, and parts of the Middle East). But fortunately, you don’t have to hop continents to enjoy its fabulous flavors. It’s easy to add a little Mediterranean zest to your SparkPeople nutrition plan.

Besides taste, there is also a wide range of health benefits to this eating style. Reports indicate that people living in the Mediterranean have a lower risk of heart disease, decreased risk for certain types of cancer, and a longer life expectancy. Traditionally, people studied in this region were also more physically active. But a recent research study indicated that the Mediterranean-style diet helps control metabolic syndrome, along with obesity, high blood pressure, and high blood sugar levels.

To incorporate the healthy Mediterranean way into your own SparkDiet, here are some meal-planning tips:

Enjoy Daily:

Whole grain breads and grains: Include whole wheat pasta and couscous, brown rice, polenta, bulgur wheat, potatoes, and other grains
High quality fruits and vegetables: Try to get at least 5-9 servings daily.
Small amounts of natural cheeses and yogurt
Olive oil (instead of other fat and oils, such as butter and margarine). Keep your total fat intake in the range of 25-35% of total calories
Beans, legumes, nuts and seeds to provide protein, taste and texture to your meals
Exercise! Try to be active for 20-30 minutes daily.

A Few Times Per Week:

Eat Small amounts of fish and chicken
Limit eggs to 4 per week
Have your sweets and eat them too—but only a couple times per week at most
If you choose to drink wine, do so in moderation

OTHER TIPS:

Enjoy lean red meat only a few times each month.
Sprinkle—don’t shower—your favorite whole-grain pasta dish with olive oil. Sauté your fresh vegetables lightly in olive oil.
Stretch that pound of fish or chicken to serve six, by offering it as a side dish along with pasta and a spicy tomato sauce.
Mix lentils with your favorite rice dish and top with a vegetable-tomato sauce.
For more ideas, check out a Mediterranean cookbook from your local library.

Don’t forget to share this dining experience with family and friends. The Mediterranean-style diet is part of an entire cultural package that includes strong social and family bonds, which are often experienced around shared meals.

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About The Author

Becky Hand
Becky is a registered and licensed dietitian with almost 20 years of experience. Through her company, An Ounce of Prevention, she makes nutrition principles practical, easy to apply and fun. See all of Becky's articles.

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Member Comments

SCAPP3LL3

Sounds great but its not true. I live in Italy, they eat cookies for breakfast. Seriously. And they NEVER eat healthy whole grains. All the fresh breads, pastas, pastries, etc. are from white, refined, simple-carb flour.
They are thinner, but not necessarily healthier. They have a huge rate of diabetes in people 60 and older. And all the other human conditions common in America. Except obesity.
- 2/15/2013 10:05:51 PM
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TOUDLES

Yumm. Sounds wonderful but I always have such a problem with portion control with pasta. - 10/12/2012 8:29:48 PM
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LWDSSPRUCE

Sounds great , think I'll give it a try - 9/10/2012 8:41:58 AM
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BLUEKITTYGP12

I would love to go to the Mediterranean and try it from the original source. - 9/10/2012 3:07:27 AM
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LKBRIDGE

I am going to look for a med. cookbook--all of it sounds delicious and I was reading an article that women 50+ should follow this diet plan. - 7/24/2012 1:10:20 AM
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CINDYRINAL

I'm trying this out - might be right for me. - 7/23/2012 2:05:42 PM
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SINGINGMAIDEN

Honestly I was skeptical about this until I lived in Italy for a few months. I lost 20 pounds in 3 months over there. - 12/21/2011 8:56:35 AM
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RTOLBERT

This is a great way to eat. I actually eat a LOT less, because of all the new textures and flavors. I love a good citrus salad dressing, too! :-) - 5/10/2011 9:41:12 AM
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TMERTELL

Just wondering why there isn't a Mediterranean Cuisine recipe section on the site? - 1/15/2011 2:43:53 PM
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LIVINGONMYTERMS

Sounds really high carb :-( - 12/27/2010 10:29:06 AM
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HEARTFULL

This is a really good way to eat! I have really had to train myself to eat more vegetables when sometimes I just want bread. But I love my afternoon snack of a fresh apple and almonds or walnuts. Thanks Maddy for the cookbook recommendation--I am going to request that at the library for more ideas. - 12/25/2010 6:44:05 PM
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MADDY_AVENA

The Mediterranean Vegan Kitchen by Donna Klein is a GREAT cookbook for wonderful recipes influenced by styles from Spain to Morocco to Italia. I wasn't a vegan when I got this book and I felt free to add cheese or chicken to different recipes, but it was also my transition book to becoming vegan. There are no meat substitutes, just excellent, flavorful whole foods. The quick minestrone is still one of my stand by soups 4 1/2 years later. It's a great way to eat especially in the summer when my garden is giving me all that lovely "Mediterranean" produce! - 12/25/2010 10:29:54 AM
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SEBAKER11

Thanks, Becky! Terrific article! - 8/16/2010 10:17:00 PM
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CHAKRATEEZE

I've been a flexatarian and stopped eating red meat for 3 years and have lost 80 lbs in the process. - 5/3/2010 10:08:04 AM
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MBENNETT2009

@NOPLACELIKENOLA - Why to you need to have animal protein at every meal? Just curious. Fish is usually the protein of choice is the Mediterranean lifestyle diet. - 5/3/2010 9:49:06 AM
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