In this lesson, you will learn about the Mediterranean Diet. This Way of Eating (WOE) is all about antioxidants and healthy fats and carbs. As the name suggests, it is a common WOE around the Mediterranean region (e.g., Italy and Greece).

This diet is also known as the ‘anti-inflammatory’ diet because of its positive effects. The foods that are included in this WOE can prevent and relieve inflammation. Fish, fruit and vegetables, nuts, seeds, and legumes, and olive oil are major parts of this diet.

For this WOE, avoid sugary drinks, added sugars, red meat, processed foods, and refined grains and oils. If you think something was mass-produced in a factory, avoid it.

Water is suggested as the best drink with this diet. Coffee and tea are okay, too, in moderation and without lots of added sugar or dairy.

Fish

Fish is known to have many protective factors. For example, studies show that eating fish can reduce the chance of heart disease, heart attack, or stroke. The nutritional value of fish can lower blood pressure.

In the context of chronic pain, some fish have anti-inflammatory properties. They are excellent sources of omega-3 fatty acids. As you know, omega-3s reduce proteins that cause inflammation. They can also reduce the risk of developing arthritis.

Not to mention, fish is an amazing protein source.

The best sources of fish with omega-3s are from the cold-water fish group. This includes salmon, trout, anchovies and canned tuna and mackerel. One important point about fish is that some sources are not as healthy. Some fish have a higher chance of being contaminated with mercury. For example, fresh mackerel and tuna are more dangerous than canned.

To see the positive effects of eating fish, include 3-4 ounces of fish in your diet, twice a week.

Fruits and Vegetables

Fruits and vegetables are antioxidant rich. Antioxidants are immune boosters and fight inflammation. There is a trick to knowing which fruits and veggies have antioxidants. They usually have intense colors. Further, this usually means that they are packed with vitamins.

You’ll want to eat fruits like berries, apples, figs, and oranges, and veggies, like tomatoes, onions, cucumbers, spinach, kale, and broccoli.  For this WOE, you should eat at least 1.5 – 2 cups of fruit at each meal. For veggies, you should aim for 2-3 cups at each meal.

Nuts, Seeds, and Legumes

Nuts and seeds are great sources of monounsaturated fats, protein, and fiber. Monounsaturated fats are healthy fats that can lower your bad cholesterol. The fiber helps keep you full and aids in digestion.

Although nuts and seeds are high in calories, they can help with weight loss. When they are eaten in small amounts, they act as the perfect snack. Their protein- and fiber-content prevent you from wanting to continue to eat. Compared to a snack that is high in carbs, there is no sugar crash leaving you hungry for more.

Choose raw nuts over roasted and salted nuts which usually have low quality oils and excessive sodium. Walnuts, pine nuts, pistachios, sunflower seeds, and almonds are good choices. Eat a handful of nuts/seeds daily (the perfect snack).

Legumes (beans) are also important in the WOE. They are superfoods! Beans have antioxidants and anti-inflammatory compounds. They are an awesome source of fiber, protein, and folic acid. Further, they are chock full of minerals. For example, they include magnesium, iron, zinc, and potassium.

You’ll want to eat a cup or more twice a week of beans. Pinto, black, red kidney, and garbanzo beans are a few great options.

Olive Oil

Olive oil is a staple in the Mediterranean diet. It contains monounsaturated fat, antioxidants, and oleocanthal. Oleocanthal is a compound that can lower inflammation and pain.

When choosing olive oil, go for extra virgin. It is not as refined or processed as other oils. The best quality olive oil is found in dark bottles with certification seals. Choose a bottle with a harvest date that is close to the purchase date.

Olive oil can be used as cooking oil. It’s also great in salad dressings or drizzled on other dishes. You should incorporate 2-3 tablespoons in your food every day.

Example Meal

In this section, you will see some examples of dishes in the Mediterranean diet. We’ll analyze one in detail but include more for you to consider.

This meal is called: Greek Roasted Fish with Vegetables. It was found in the Diabetic Living Magazine and featured by the EatingWell Magazine website. There is an easy-to-follow video on how to make it.

The recipe includes olive oil, salmon, cherry tomatoes, olives, garlic, and peppers. These are all vital parts of the Mediterranean diet.

This meal is an excellent source of vitamin A and C, folate, calcium, iron, and magnesium. It is high in protein and healthy fats.

Other example meals are Caprese Avocado Toast, Mediterranean Chickpea Salad, and Mediterranean Grilled Balsamic Chicken with Olive Tapenade. These three recipes are all by the FoodieCrush blog.

You can easily find other recipe ideas online.

Reflect 

What are your favorite Mediterranean Diet recipes? Are there any staples of the mediterranean diet that you can’t live without? Have you personally found this diet to be helpful to your pain and wellbeing?

If you cannot identify a meal that you eat regularly that falls under this WOE, can you find one online that you would like to try?

To proceed to the next lesson, take the quiz.

References

Caprese Avocado Toast. (n.d.). Foodiecrush. https://www.foodiecrush.com/caprese-avocado-toast/

Diabetic Living Magazine. (n.d.). Greek Roasted Fish with Vegetables. EatingWell. http://www.eatingwell.com/recipe/264600/greek-roasted-fish-with-vegetables/

Fish Advisories Program. (n.d.). Health Benefits of Fish. Washington State Department of Health. https://www.doh.wa.gov/communityandenvironment/food/fish/healthbenefits#:~:text=Fish%20is%20filled%20with%20omega,part%20of%20a%20healthy%20diet.

French, J. A., Koepp, M., Naegelin, Y., Vigevano, F., Auvin, S., Rho, J. M., . . . Dichter, M. A. (2017). Clinical studies and anti-inflammatory mechanisms of treatments. Epilepsia, 58, 69-82. doi:10.1111/epi.13779

Gunnars, K. (2018, July 24). Mediterranean Diet 101: A Meal Plan and Beginner’s Guide. Healthline. https://www.healthline.com/nutrition/mediterranean-diet-meal-plan

Harvard Medical School. (2018, November 7). Foods that fight inflammation. Harvard Health Publishing. https://www.health.harvard.edu/staying-healthy/foods-that-fight-inflammation

Health Essentials. (2019, September 27). How an Anti-Inflammatory Diet Can Relieve Pain as You Age. Cleveland Clinic. https://health.clevelandclinic.org/anti-inflammatory-diet-can-relieve-pain-age/

Lawler, M. (2020, June 29). A Comprehensive Guide to an Anti-Inflammatory Diet. Everyday Health. https://www.everydayhealth.com/diet-nutrition/diet/anti-inflammatory-diet-benefits-food-list-tips/?utm_campaign=coschedule&utm_source=twitter&utm_medium=MigraineAgain&utm_content=What%20Is%20an%20Anti-Inflammatory%20Diet%3F%20Benefits,%20Food%20List,%20and%20Tips%20-%20Everyday%20Health#samplemenu

Mediterranean Grilled Balsamic Chicken with Olive Tapenade. (n.d.). Foodiecrush. https://www.foodiecrush.com/mediterranean-grilled-balsamic-chicken-olive-tapenade/

Outrageous Herbaceous Mediterranean Chickpea Salad. (n.d.). Foodiecrush. https://www.foodiecrush.com/outrageous-herbacious-mediterranean-chickpea-salad/

Shai, I., Schwarzfuchs, D., Henkin, Y., Shahar, D. R., Witkow, S., Greenberg, I., . . . Stampfer, M. J. (2008). Weight Loss with a Low-Carbohydrate, Mediterranean, or Low-Fat Diet. New England Journal of Medicine, 359(3), 229-241. doi:10.1056/nejmoa0708681