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The Mediterranean Diet
Nutritionist Toby Amidor on
Mediterranean Diet
Toby Amidor, MS, RD is a registered dietitian with a master's degree in clinical nutrition and dietetics from New York University. She is also currently pursuing her doctoral degree in nutrition education from Teachers College, Columbia University.
Bread, Pasta & Sweets (carbs)
in moderation
Red Meat
in moderation
Fruits & Vegetables
always
Milk & Dairy
in moderation
Alcohol
sometimes
Fast Weight Loss
nutritionist
kind of agrees
Feeling Healthier
nutritionist
agrees
Simple Rules
nutritionist
kind of agrees
Frequent Meals
nutritionist
kind of agrees
Great Tasting Food
nutritionist
strongly agrees
Easy To Eat Out
nutritionist
strongly agrees
Affordable
nutritionist
kind of agrees
A Nutritionist Weighs in...
Eating the Mediterranean way is definitely a more healthful eating pattern for your life. But without a clear weight-loss prescription, you can easily become lost and fail to lose weight. If you are able to figure out your individual needs with the help of a qualified health professional such as a registered dietitian, The Mediterranean Diet can be a way of eating and exercising for long-term weight loss.
Unfortunately, without doing this, you must figure out your needs by trial and error. If you are lucky, the addition of large amounts of plant foods may help to lower your calories naturally. If neither of these occurs, you will run into trouble with portions (for instance, binging on nuts just because they are healthy will not lead to weight loss). If you like to cook, there are plenty of fabulous Mediterranean recipes that may lure you into the kitchen and entice you to eat a bit healthier.
A realistic plan that you may be able to follow to lose weight
Without knowing how much to eat, you are going to have a tough time. This plan offers ideas about serving sizes, but to know exactly how much to eat you need to consult a registered dietitian or other qualified health professional. The recipes may help to understand portion sizes, but this will help you only if you cook.
You may be frustrated by the vagaries of the maintenance plan. This could lead to weight gain right after you worked so hard to lose it. The plan offers a seven-day maintenance meal plan, but it doesn't provide a calorie amount for dishes or give advice on how to individualize to your needs.
Another possible challenge is the recommendation that you limit eating animal meats. If you're used to eating meat, you may find it challenging to eat beans and rice without pork. The weight maintenance meal plan contains many vegetarian days (dairy, but no animal meat). Since the diet urges you to diversify your food choices, these guidelines to limit your selections are confusing.
The good news is no calorie counting. You will be indirectly watching your calories through figuring out how many portions of each food group you need daily on the Mediterranean Diet Food Guide Pyramid.
You will be eating lower calorie, more nutritious, and delicious foods. This could be so painless that you may not even realize you're eating right.
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But, What Can I Eat?
What do other members think about this diet?
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