The good news is that following a Mediterranean-style diet is easily sustainable for the average American (as well as the rest of the world). No foods are considered “bad,” or off-limits, although certainly some foods are to be eaten less often than others. For example, although red meat should not be eaten nearly as often as fish, that doesn’t mean you shouldn’t eat it at all: having a steak once every couple of weeks is fine. (Read more about the 9 principles of the Mediterranean Diet.)

A recent study performed in Sweden (AGE 2011;33:439-450) looked at the diets of over 1,000 men and women who responded to a detailed dietary questionnaire at the age of 70. The researchers were able to assign a 9-point Mediterranean Diet score to each participant, with a higher score meaning a better adherence to Mediterranean Diet principles. They were also able to analyze each person’s diet with respect to macronutrients such as total carbohydrates, fiber, and saturated and unsaturated fats. Macronutrients vs. Overall Diet: Which is More Important?

When I am giving talks, people will often ask about low-carb diets. Truthfully, the Atkins and South Beach diets are just plain silly. Worst of all, they’ve created a myth that pasta is bad for you. Really! Why would anyone ever want to give up pasta, for any length of time?

I love pasta. In spite of what Dr. Atkins would have you believe, pasta is really great for you – especially whole wheat pasta.

The issue that most folks have with pasta is not the carbohydrates but the amount of pasta they eat. A serving of pasta is 2 ounces uncooked. Most boxes contain 16 ounces, so each one is eight servings – not the two or four that most people think. Pasta

Featured Recipe

Shrimp with Fusilli and Sun Dried Tomato Sauce |Low Sodium Shrimp with Fusilli and Sun Dried Tomato Sauce

it’s pretty easy to find tomato paste with no added salt, but that’s not the case with sun dried tomato paste. Generally I have found this to be in the neighborhood of 500 milligrams of sodium per tablespoon. This is a good example of being cautious with ingredients and looking carefully at labels. Salty ingredients add flavor and enough sodium that less added salt is needed.

Elaine’s Blog
Following the Just Tell Me What to Eat! Plan

Last night we had fresh spring rolls with fish sauce, an Asian chicken salad which was mostly red cabbage, shredded carrot and some shredded chicken and for dessert: chilled green bean soup with lotus beans which we ate with ice cubes. These foods are light yet amazingly filling. Could my taste buds be changing? Making Lighter Choices

Today I have another reason for you to treat these diets with some skepticism. An article published in the British Journal of Nutritiondescribes a small study performed in Finland that essentially compares the theory of the Glycemic Index with reality (2011;106:248-253). When the Glycemic Index Doesn’t Measure Up

There’s been some concern about the long term health risks of such diets. We’ve seen that those eating higher protein diets that were also high in saturated fat were more likely to develop heart diseasethan those whose higher protein diet came from vegetable protein sources. Such extremely-low-carbohydrate diets also seem to affect your thinking abilities. Low-Carb Diets and Type 2 Diabetes

Q: My almost 16yr old daughter has announced that she is a vegetarian. She will eat fish and dairy products. We’re concerned about her obtaining the required amount of daily protein and iron. She has always been reluctant to consume meat products, but in the last month she has completely abstained from meat products. She does take multi teen vitamins, calcium, and one iron tab daily, as recommended by our pediatrician. Thank you for your assistance. We enjoy your web site tremendously!

A: Because your daughter is eating fish and dairy she is not likely to miss the essential amino acids that she needs. This is, in fact, a very healthy way to eat. We know from research that vegetarians are healthier than the general population. In addition there is clear evidence about the benefits of eating less red meats and more fish.Vegetarian Teens

Q: I’ve been searching for an appropriate diet for my husband and one of my children….both are battling extra pounds…..several friends have gone on a diet that they eat no (or very little) potatoes, rice, bread and pasta…..they have all lost significant amounts of weight but I remain skeptical. My son is 14 and I am nervous to restrict his diet too drastically. Do you recommend a diet like this. Thank you for your help and I love your site.

A: The diet that you refer to is the same diet as The Atkins Diet. While many people feel that this diet may be dangerous to one’s health, the main problem seems to be that while it is pretty easy to lose weight on it, in the end the pounds come back. One can lose weight by cutting down on carbohydrates because this essentially means cutting down on calories. The problem with this is that the body uses carbohydrates as a more immediate source of fuel. Atkins for Families

Q: My 11 year old daughter loves edamame (Japanese name for fresh green soy beans) However, I’ve heard that too much edamame is not good for you since it has estrogen. Is this true?

A: The most recent research indicates that the type of phytoestrogens (isoflavones) found in soy products are probably not harmful. One study showed that those Asian women eating the highest amounts of isoflavones (about 50 times the amount that Westerners typically eat) actually had a reduced incidence of breast cancer. Edamame for Girls

Q: I love tuna and it’s cheap. I have been eating it most days taking a sandwich to work. Is this a problem?

A: There’s no doubt that tuna contains mercury and you do need to be cautious. When it comes to canned tuna for a long time it is has been felt that eating “light” tuna is safer as reported by the FDA. It has been thought that albacore contains more mercury and that this is the higher risk of canned tuna.Canned Tuna

An interesting pilot study out of the University of Minnesota looked at the intersection between breakfast, whole grains (in terms of the Glycemic Index) and blood sugar control (an important element in preventing or managing diabetes). More on Breakfast and Blood Sugars

We also know that high-fiber foods are more satisfying than the same types of foods with less fiber: whole wheat bread is more satisfying than white bread, for example. During times of energy restriction (read: dieting), however, studies have shown that eating protein helps people feel more satisfied than even whole grains and fiber. So should you be eating protein at breakfast if you’re trying to lose weight? Feel Fuller While Dieting

A group of researchers in Scotland recently published a study focused on the effect of higher whole-grain food intake on fairly healthy individuals. Whole Grains and Heart Disease Risk

Eating higher amounts of added sugars has been associated with overweight and obesity, along with tooth decay, diabetes, and an overall poor diet. Researchers at Emory University in Atlanta noted this and wondered if poor cholesterol scores might also be associated with eating more added sugar. No Added Sugar

A: I am sorry that you have been confused by the diet teaching your father has received. Being told that he shouldn’t eat carbohydrates is completely incorrect.

When it comes to the choice of carbohydrates, the key is that they be more complex. Great carbohydrate sources are whole wheat bread, high fiber whole grain cereals, whole grain pastas, brown rice, beans and legumes as well as fresh fruit and vegetables. Diabetes and the Real World Diet

It seems everything that I read is for people to lose weight to help control their condition. Please can you give me a guideline of how to control the pre-diabetes without losing any weight.

A: You are correct that most of our patients who have “pre-diabetes” are overweight. Those that are trim pose a little bit more of a challenge because often those who are overweight can work at losing weight and will have marked improvements in their blood sugar. The same principles apply, however, for your husband who is in the normal weight range. The key is in the balance of his diet.