What you need to know about the Mediterranean Diet with Dr. Molly Haas
Looking for a way to eat that’s both satisfying and good for your health? The Mediterranean diet might just be the diet for you! Molly Haas, DO, a family medicine physician at Baker Primary Care Center, recently shared about the Mediterranean diet during a virtual health talk. And let’s be honest – who doesn’t want to eat like they’re living on the beautiful shores of the Mediterranean?
The Mediterranean diet isn’t a one-size-fits-all approach; rather, it’s a way of eating based on the traditional cuisines of countries bordering the Mediterranean Sea, such as Greece and Italy. But what makes it special? It emphasizes whole foods like fruits, vegetables, nuts, and seeds, with olive oil as a key source of healthy fats. It also allows for moderate consumption of wine, fish, poultry, and dairy products, while limiting red meat. As Dr. Haas notes, “This diet isn’t just about food; it’s also about the lifestyle and the cooking practices around food, like cooking together and sharing meals with friends and family.”
Why choose the Mediterranean diet?
One of the most compelling reasons to adopt this diet is its health benefits. Dr. Haas explained that the Mediterranean diet has been shown to decrease the risk of cardiovascular disease, improve blood sugar control, and lower the likelihood of developing neurodegenerative diseases like Alzheimer’s. “When compared to other diets, studies consistently show that the Mediterranean diet reduces the risk of cardiovascular mortality and even cancer,” says Dr. Haas. In addition to these benefits, it can improve insulin sensitivity, which is crucial for managing type 2 diabetes.
The Mediterranean diet’s impact on weight loss is also notable. Research shows that those who follow the Mediterranean diet gain less weight over time compared to those who don’t. Dr. Haas emphasizes, “It's about balance. The Mediterranean diet is less restrictive than others like keto or vegan diets, making it easier to stick with long term.”
Simple meals for everyday life
Incorporating the Mediterranean diet into your life doesn’t mean spending hours in the kitchen. Dr. Haas shared a few simple meals to help you get started. For breakfast, you can enjoy a quinoa bowl with fresh fruit, nuts, and seeds or a quick breakfast sandwich with whole grain bread, spinach, avocado, and eggs. For lunch, a tuna or chicken salad with crunchy veggies and feta cheese is a light but satisfying option. And for dinner, try a simple cod and asparagus bake with olive oil and garlic for a delicious, healthy meal.
What to avoid
While the Mediterranean diet encourages whole, healthy foods, there are a few things you’ll want to limit. Dr. Haas suggests cutting back on processed meats, sugary snacks, and refined grains like white bread and pasta. “These foods can cause inflammation, which leads to things like heart disease and diabetes,” she explained. But here’s the good news: you don’t have to give up your favorite foods completely. These can still be enjoyed every now and then – just try swapping them out for healthier options. For example, choose whole grain pasta instead of white, or go for lean protein like chicken or fish instead of bacon. Small changes like these add up and can make all the difference over time.
Eating isn’t just about the food
The best part: The Mediterranean diet isn’t just about what you eat, it’s about how you eat it. Dr. Haas reminded us that food isn’t just fuel – it’s about slowing down, enjoying the flavors, and connecting with the people around you. “The Mediterranean diet is about spending time with family and friends, savoring each bite, and taking time to enjoy the experience of eating together,” she said. And who can argue with that?
If you’re ready for a diet that’s healthy, exciting, and full of flavor, the Mediterranean diet might be exactly what you need. So, grab your olive oil, gather your friends, and “buon appetito!”
If you are interested in scheduling an appointment with Dr. Haas, schedule online with MyUNCChart or call (828) 737-7711.
