Dr. Morton Tavel

   The Mediterranean diet emphasizes the traditional foods and cooking methods used in Spain, Italy, Greece, Morocco, Tunisia and other countries surrounding the Mediterranean Sea. Research supports the health benefits of the Mediterranean diet equal or more than those of any other way of eating. In particular, studies have linked it with a reduced risk of many health conditions as listed below:

• Heart disease.

• Type 2 diabetes.

• Dementia.

• Some cancers.

• Obesity.

• High blood pressure.

• Undesirable cholesterol levels.

   Despite those health benefits, some people assume that the gap between the Mediterranean diet and their own dietary needs and preferences are vast. Do you see the Mediterranean diet as a no-go because you don’t like olives, anchovies or other foods typically eaten in Mediterranean countries? Do you have sticker shock whenever you check the price tag on a bottle of olive oil or pound of shrimp? Do you follow a cultural diet with a unique set of foods that differ from what people typically eat in the Mediterranean? If so, know that those obstacles can be easily overcome. You can reap the health benefits of the Mediterranean diet while still eating foods you prefer that fit into your culture and that make sense for your wallet.

                       The power of personalization

    Personalization allows you to adapt the Mediterranean diet to your preferred way of eating. To create a personalized Mediterranean diet plan, emphasize the diet’s broader food categories over the individual foods within those categories. You can always switch within a food group. If you don’t like broccoli, swap it with any other non-starchy vegetable. Similarly, if calamari isn’t your thing, tilapia or shrimp can work too. With this emphasis on food groups, a good basis for going Mediterranean is to aim for these essential categories daily. noted below:

• 2+ servings of fruit. One serving equals a medium piece of whole fruit or 1 cup of chopped fruit.

• 4+ servings of vegetables. One serving equals 2 cups of leafy produce, 1 cup of raw non-leafy vegetables or 1/2 cup of cooked vegetables.

Each week, also include these healthy protein sources:

• 2 to 3 servings of fish or shellfish. One serving equals 3 ounces

• 4 servings of raw, unsalted nuts. One serving is 1/4 cup.

For variety or preference, other healthy protein options to work into your week might include lean poultry, beans, legumes and eggs. Choose whole grains over refined grains, aiming for at least half of your intake to come from minimally processed options. Replace saturated fats — butter, coconut oil, high-fat dairy products — with unsaturated fats such as olive oil or cold-pressed canola oil. Limit red meat and added sugars.

Easy Mediterranean diet swaps To personalize the Mediterranean diet for your preferences, culture and budget, use the chart below:

           Summary of Recommendations

• Focus on plant-based foods and limit processed foods.
• Choose lean protein sources and limit red meat.
• Use olive oil as the primary cooking oil.
• Consume fruits and vegetables with every meal.
• Enjoy limited but moderate amounts of wine and dairy.