Central ND News

The Mediterranean diet, renowned for its health benefits, continues to gain popularity as a lifestyle eating plan rather than a traditional weight loss diet. People residing in Mediterranean regions such as Greece and Italy often enjoy longer, healthier lives. This dietary approach is linked with reducing the risk of various health conditions including heart disease, cancer, type 2 diabetes, dementia, macular degeneration, and arthritis.

According to U.S. News, the Mediterranean diet has been rated the "healthiest" for eight consecutive years. It emphasizes the consumption of fruits, vegetables, nuts, legumes, low-fat dairy products, unsaturated fats like olive oil, herbs and spices, along with plant and animal proteins rich in omega-3 fatty acids.

"My husband remarked," said one enthusiast: “I am probably adding five years onto my life eating this Mediterranean food,” while enjoying a bowl of tomato basil soup. The dish was accompanied by a salad featuring mixed greens and feta cheese with a light vinaigrette dressing.

The Dietary Guidelines for Americans and MyPlate.gov incorporate principles from both the Mediterranean diet and the DASH diet (Dietary Approaches to Stop Hypertension). These guidelines suggest consuming colorful fruits and vegetables for their antioxidant properties; whole grains for fiber; healthy fats like olive oil; low-fat dairy products such as Greek yogurt; lean protein sources including fish rich in omega-3s; limiting desserts and high-fat snacks; avoiding sweetened beverages; and drinking water instead.

Moderation is advised when it comes to red wine consumption due to potential negative effects of excessive alcohol intake. Additionally, mindful eating practices are encouraged by minimizing distractions during meals.

For those interested in trying out recipes inspired by this diet, NDSU Extension offers a "Fruit, Cheese and Nut Salad" recipe similar to one described above. Pennsylvania State Extension provides another option: Tomato Basil Soup with Spinach and Tortellini. This dish combines garlic sautéed in olive oil with chicken broth, tortellini filled with cheese, diced tomatoes, spinach, basil leaves topped with grated Parmesan cheese.

This recipe yields eight servings with each serving containing 140 calories along with essential nutrients such as protein and fiber.