May is Mediterranean Month!
We've all heard of the Mediterranean Diet, but what is it and is it healthy? According the Mediterranean Food Alliance, the key principles of the Mediterranean Diet include:
Eating abundant amounts of whole grains, fruits, and vegetables
Enjoying moderate portions of cheese and yogurt
Choosing healthy fats like olive oil, nuts, avocados, and canola oil
Drinking wine in moderation, usually with meals, if okay to do so
Consuming fish and seafood regularly
Eating small amounts of red meat only a few times per month
Being physically active daily
Research shows that eating a diet rich in fruits, vegetables, whole grains, nuts, beans, and seeds is abundant in micronutrients, antioxidants, vitamins, minerals and fiber. Studies suggest the Mediterranean diet may help protect against cancer, heart disease, Alzheimer’s disease, dementia, and even type 2 diabetes and obesity. Click here for more info on the Mediterranean Food Pyramid. For specific research and Mediterranean recipes, visit www.mediterraneanmark.org, and click here for a printable handout. Ever wonder about nut nutrition? Here's some info: if they're unsalted they have 0 mg sodium, and all nuts have 0 mg cholesterol.
Almonds, serving size: 1 oz (22 nuts):
170 calories, 15 g total fat, 1 g sat. fat, 5 g carbohydrate, 3 g fiber, 6 g protein
Walnuts, serving size: 1 oz (14 halves):
190 calories, 18 g total fat, 1.5 g sat. fat, 4 g carbohydrate, 2 g fiber, 4 g protein
Pistachios, serving size: 1 oz (49 kernels):
160 calories, 13 g total fat, 1.5 g sat. fat, 8 g carbohydrate, 3 g fiber, 6 g protein
Hazelnuts, serving size: 1 oz (21 nuts):
180 calories, 18 g total fat, 1.5 g sat. fat, 5 g carbohydrate, 3 g fiber, 4 g protein
Pine Nuts, serving size: 1 oz (167 nuts):
190 calories, 19 g total fat, 1.5 g sat. fat, 4 g carbohydrate, 1 g fiber, 4 g protein
Peanuts, serving size: 1 oz (28 nuts):
170 calories, 14 g total fat, 2 g sat. fat, 6 g carbohydrate, 2 g fiber, 7 g protein
Pecans, serving size: 1 oz (15 halves):
200 calories, 20 g total fat, 2 g sat. fat, 4 g carbohydrate, 3 g fiber, 3 g protein
Cashews, serving size: 1 oz (18 nuts):
160 calories, 13 g total fat, 2.5 g sat. fat, 9 g carbohydrate, 1 g fiber, 4 g protein
This post was written by Kristine Van Workum, Registered Dietitian and owner of Brevard Nutrition, Inc. Kristine provides outpatient nutrition counseling for groups and individuals to help manage a wide variety of medical conditions. She specializes in the treatment of eating disorders, weight management and sports nutrition. For more information or to schedule an appointment, call 321-327-7948, or visit her website (www.brevardnutrition.com).
