How many times have you heard the phrase, “You are what you eat”?

It is easy to become desensitized to common expressions, but this one is very true. What you eat literally becomes a part of your body.

The Mediterranean Diet is based on a heart-healthy approach to good eating. When you commit to a healthy diet, you agree to embrace health by screening what goes into your body.

Living in areas like Northern Virginia, where many individuals eat out at least 3 – 5 times a week, can make healthy diet decisions even more difficult.

Although there are lots of restaurants to choose from, it can be difficult to find the ones offering menu items that are both healthy and pleasing on the palate.

Most diets on the market focus on eating healthy foods.

Everyone knows that fruits and vegetables are good for you and that unhealthy fats should be avoided.

But the Mediterranean Diet focuses on the proportions of healthy foods that should be eaten and differentiates between healthy foods that should be eaten on a regular basis and healthy foods that should be eaten at every meal.

Familiarity with the Mediterranean Diet will help you make healthy choices whether you’re dining out or shopping at the grocery.

First, we’ll take a look at the benefits and key components of the Mediterranean Diet and then we’ll provide you with a shopping list that will get you well on your way to eating the Mediterranean way!

Why Choose the Mediterranean Diet?

Studies following more than 1.5 million adults have shown that following a Mediterranean Diet, combined with a healthy lifestyle, resulted in reduced cancer and heart disease risk and also lowered the chances of developing Alzheimer’s and Parkinson’s. Consumers of the Mediterranean Diet also maintain lower BMIs and have lower blood pressure and cholesterol

The Mediterranean Diet promotes good health, reduces disease, works for folks of all ages and is affordable and simple to embrace. A trip to your local grocery is all it takes to start making small changes that will have a profound impact on your eating habits and ultimately on your health.

Major Components of the Mediterranean Diet

• Focus on eating plenty of fruits, vegetables, nuts and grains. These foods should be included in every meal.
• Whenever possible, replace margarine and butter with olive oil.
• Use plenty of herbs and spices to flavor your food instead of salt.
• Red meat consumption should be limited to only a few times a month.
• Eat fish, seafood or poultry at least twice a week.
• Eat dairy products daily but restrict to low and non-fat products.
• Replace desserts with fruit.
• Drink red wine … in moderation, of course!

Your Mediterranean Diet Shopping List

Did you know that people living in Greece eat seven or more servings of fruits and vegetables daily? Their average lifespans are longer than U.S. citizens, so they’re obviously doing something right!

To help you get started with the Mediterranean way of eating (we don’t even like to call it a diet!), we’ve summarized below a few examples of the kinds of food items you should be adding to your grocery list and including in your diet every day.

• Legumes

  Beans and chick peas are first-class contributors of fiber and protein.

  They reduce your chance of colon cancer and are great for limiting and managing diabetes. You can simply add them to a salad, serve them as a side dish or use chickpeas to make hummus – a Mediterranean staple!

• Fresh Vegetables

  You can keep it as simple as sliced tomatoes or go with broccoli rabe or eggplant.

  • Broccoli rabe is your ace in the hole for greens, imparting potassium, calcium, fiber, and Vitamin C. It also has carotenoids and cellular superheroes known to lower your risk of cancer.
  • Eggplant provides a hearty kick to any meal that can only be described as “meaty without the meat”. It contributes fiber and potassium and has been linked to the production of antibodies and reduces your chances of getting cancer.
  • Green beans, carrots, and squash are great dipped in hummus. When it comes to vegetables, the list is endless.

• Nuts and Seeds

  These are a great source of protein and fiber and also provide healthy fats and antioxidants. If you are busy or find you lack energy before or after lunch, nuts are fantastic for boosting your energy. 12 almonds or walnut halves a day will do the trick.

• Fresh Fruit

  Any fresh fruit works! Think about oranges, pomegranates, grapes and apples. Keep dried figs around for a quick snack. And when you think “dessert”, think fresh fruit instead. Try adding strawberries, blueberries or blackberries to fat-free Greek yogurt. Delicious!

• Whole Wheat Bread

  Refined carbs lack nutrients so sticking with whole grain bread is best. It’s very important you review the ingredient list on the bread you purchase.

  Some whole grain breads contain harmful oils, starches, and sugars, which should be avoided.

• Olive Oil

  We saved the best for last. Olive oil is the main source of dietary fat in the Mediterranean Diet and is one of the main reasons people indigenous to the Mediterranean region have such a low rate of cardiovascular issues.

  Individuals who regularly consume olive oil are less likely to develop cardiovascular illnesses, including high blood pressure and stroke. And folks who fry with olive oil can rest assured that they’re not increasing their chances of heart disease. In fact, Mediterranean countries have a long history of using both olive and sunflower oils as a base for deep-frying foods.

  The well-known health benefits of olive oil have resulted in a wide variety of olive oils on the grocery shelves. Some are infused with flavors such as basil, lemon and garlic. Extra virgin olive oil is the very best you can buy. Think about pouring a little in a bowl and adding fresh ground pepper and some red pepper flakes and then dipping with a whole grain bread. Or dribble olive oil over your freshly sliced tomatoes or sauté fresh vegetables with garlic infused olive oil.

  When you don’t want olive oil, go to the source and enjoy a bowl of assorted Greek olives for a tasty and different snack.

Add the above foods to your daily menu and you’ll be well on the way to improving your health and that of your family. And if you’re looking to dine out, there are several restaurants in Northern Virginia that offer Mediterranean food and provide a great selection of healthy, flavorful Mediterranean dishes that will allow you to eat out yet maintain a healthy diet.

Stay tuned for future articles on the Mediterranean diet – we’ll help you work your way up the pyramid and try to offer some healthy recipes along the way!

For more helpful tips and ideas on how to follow the Mediterranean Diet here, check out our handy infographic here.

The post 6 Foods You Should Include In Your Diet Every Day appeared first on Cafesano.

Get ready for a long-term commitment

The Mediterranean Diet is not something you stick to for a few weeks and then go back to your old ways. It’s more of a lifestyle than a diet and requires a serious commitment to have a significant effect on your health. You will need to change how (and maybe even where) you shop for food, how you plan and prepare meals and even how you eat them.

The Mediterranean Diet encourages sharing meals with your family, as well as engaging in a good deal of physical activity. The climate and geography of the Mediterranean region certainly helps make it easier to enjoy long walks, al-fresco dinners, boating, hiking and plenty of other outdoor activities.

Weight loss is not the goal

It’s important to point out that weight loss is not the goal of the Mediterranean Diet, but rather a welcome side-effect. This well-balanced diet doesn’t require you to give up any specific foods entirely or starve yourself between meals. You still get your daily fats, carbs and sugars, but in a healthy and balanced way. Any pre-made, packaged meals and processed foods should be avoided, as the focus is on fresh, seasonal produce. Cutting out frozen dinners and salty snacks alone can have a great impact on your weight and body in general. The Mediterranean Diet will help you develop healthy eating habits, which in turn may bring about many other positive changes in your health and well-being.

So, what can I eat?

You don’t have to import food from Greece to follow the Mediterranean Diet. Most of the foods consumed in the Mediterranean region are available, and sometimes locally grown, in many parts of the world. Because of the proximity to the sea, frequent consumption of fish and seafood is an important part of the Mediterranean Diet. Seafood is consumed more frequently than red meat, which is limited to 1-2 times a month.

Extra-virgin olive oil is the primary source of fat in the Mediterranean Diet, followed by fish, nuts, seeds and avocados. These foods offer “good” (monosaturated) fats that actually help reduce blood cholesterol levels and lower the risk of heart disease and stroke.

The Mediterranean diet offers plenty of variety and flexibility, allowing you to find foods and meals that are not only healthy and nutritious, but also make your taste buds happy. You don’t have to like hummus or olives – there are plenty of other foods that meet the diet requirements. And you can still dine out or grab lunch at your local cafe, just watch what you order. At Cafesano, our menu is based on the Mediterranean diet and Italian cuisine, so you can go all out! And we offer a similar catering menu to our customers in Reston and Northern Virginia too, for the days when you don’t feel like cooking.

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What are some of your favorite Mediterranean foods?

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What is Falafel?

Falafel is made of ground chickpeas (the same thing that hummus is made of) or fava beans that are typically mixed with onion, garlic, parsley, and spices, shaped into balls or patties, and lightly fried. Falafel is a popular Middle Eastern street food and can be served alone, with sides and sauces, or sandwiched in a pita pocket.

At Cafesano we know our guests are looking for unique and different menu items that taste good and feel good.  We offer falafel in two options at our restaurant in Reston, VA:

1. Falafel Appetizer:  Chickpea patties seasoned with onions, garlic, parsley, and spices, lightly fried and served with our tahini sauce. 
2. Falafel Wrap:  All of the above plus romaine, tomatoes, scallions, radish and tahini sauce, wrapped in a grilled pita. 

Is falafel vegetarian?

Yes, falafel is both vegetarian and vegan, meaning that it typically doesn’t contain any dairy, meat or other animal products. The white tahini sauce might fool you into thinking that it has dairy, but it’s actually just sesame seeds mashed into a puree and then mixed with garlic, lemon juice and parsley.

The only things you have to watch out for (which is true for any vegan or vegetarian food sold in a non-vegan food joint) is how it’s cooked. If you are a vegan or a vegetarian, ask for the falafel to be cooked separately to eliminate any juices from meat that is being cooked or has just been cooked in the same oil or pan.  At Cafesano, we do not prepare any meats in our fryers.

Is falafel healthy?

Like any other food, falafel is good in moderation. A falafel pita wrap can contribute anywhere from 400 to 600 calories to your daily calorie intake, depending on the size of the wrap and how it’s cooked.

Chickpeas, the main ingredient in falafel, are a good source of fiber, protein, calcium, and iron. If you want to cut down the calories further, go easy on the tahini sauce, skip the pita, and enjoy your falafel with a side of fresh vegetables.

What’s the best time to eat falafel?

Falafel is a healthy snack and can also be a great lunch option even if you are not a vegetarian. Falafel pita wraps usually come in generous sizes and one wrap is enough to satisfy your hunger for a while while supplying your body with necessary nutrients.

If you are a vegetarian, you can use falafel patties as a meat substitute in a burger or serve falafel on top of your favorite salad with a lemon tahini dressing.   Any time is a great time to eat falafel!

And let’s not forget about offering falafel to your friends, family, and business associates.  A falafel appetizer is a perfect way to add a vegetarian option to your catering or party menu, whether it’s a business luncheon, a casual family gathering, or a football game.  A falafel appetizer is an easy “finger food” and can be enjoyed while standing up or mixing at a networking function.

When it comes to choosing catering for your event in Northern Virginia, you can always rely on Cafesano to help you come up with a unique and affordable menu.  Don’t forget – we deliver to Reston, Herndon, McLean, Great Falls and Tysons Corner.

The next time you find yourself looking for a restaurant in Reston, be sure to visit Cafesano give falafel a try – we’ll make sure your first falafel leaves a good impression and a warm memory.

The post Menu Item Spotlight: Falafel and Why You Have to Try It! appeared first on Cafesano.