If you’re tuned into nutrition at all, you’ve probably heard the term ‘Mediterranean diet.’ It’s not a “diet” in the traditional sense (definitely not a fad) but rather a time-honored eating style native to roughly 16 countries bordering the Mediterranean Sea. In my opinion, it IS the gold standard. This traditional combo of foods is optimal for disease prevention, wellness, and longevity, which means it’s ideal for an athlete who needs to keep his or her body in tip top shape.
I’ve had the good fortune to travel to Greece and Italy to study the Mediterranean diet, meet with Mediterranean nutritionists and researchers, and best of all, enjoy some of the most delicious food I’ve ever tasted.
I’ve been “promoting” this way of eating for quite some time, and it’s the basis of the eating plan I developed for my new book the Flat Belly Diet. Numerous studies have touted the benefits of Mediterranean meals, including several about how this way of eating impacts brain function. That’s key for athletes who need split second, sharp thinking and lightening fast communication between their brain and muscles. It’s also been linked to lower rates of heart disease, type 2 diabetes, certain cancers, obesity, lung disease, allergies, and Alzheimer's.
So, what is the Mediterranean diet? Essentially, there are six trademarks:
1) Plenty of foods rich in a certain type of healthful fat called monounsaturated fats (MUFAs), which include olive oil and olives, avocado, nuts and seeds
2) An abundance of fruits & veggies
3) Whole grains instead of refined grains (i.e. 100% whole wheat bread vs. white, oatmeal instead of sugary cereal)
4) Limited portions of meat and dairy (as naturally produced as possible)
5) A regular consumption of bean-based meals, or meatless meals (at least 3/week)
6) At least 2 seafood-based meals per week
If you want to Mediterranean-ize your menus, here are my top 10 tips (too overwhelming? focus on one or two each week and by the end of the year you’ll have transformed your diet!):
1) Use olive oil in place of butter when cooking (yes even in mac & cheese!) and oil-based salad dressings instead of creamy types
2) Make half of the bulk of each meal salad or veggies
3) Make your mid-morning or afternoon snack a golf-ball sized portion of nuts or seeds along with colorful fruit or a tablespoon or two of natural peanut or almond butter with apple wedges
4) Trade in your white rice, breads and pastas for 100% whole grain versions and try a few new whole grains (maybe wild rice, bulgur, barley, or quinoa)
5) Make bean-based entrees like lentil, black, or navy bean soup, or bean burritos or tacos
6) Use hummus or bean dip as a spread for sandwiches and wraps (in place of mayo) or as a dip for raw veggies
7) Eat seafood (any kind) 2-3 times a week (up to 12 ounces, the size of 4 decks of cards)
8) Choose more fresh vs. packaged foods – instead of reaching for snack from a box or bag, mix nonfat Greek yogurt with a little honey, top with fresh fruit and sprinkle with almonds or walnuts
9) Use honey as a sweetener instead of refined white sugar
10) Eat slowly (try to taste your food instead of wolfing it down)
There are so many benefits to this way of eating for athletes (less inflammation, better support for your immune system, etc.), but in the short-term, one of the most important is better brain function. Studies do show that people in Mediterranean countries remain sharp thinkers well into their senior years. Many athletes have told me they feel their bodies act “quicker” on their thoughts – now that’s a competitive edge!