What about “fat-free” or “low-fat” foods? How do they fit in with a Mediterranean-inspired eating pattern?
Most prepackaged “fat-free” or “low-fat” foods are often high in sugar and/or artificial ingredients, fillers, gums, and other ingredients meant to simulate the taste and texture fat would have provided. These products are often high in calo ries, expensive, and devoid of nutrients. In addition, many prepackaged low-fat foods are deceiving because they con tain trans-fatty acids. To eat in a true traditional Mediterranean way, limit the use of these foods as much as possible and opt for foods closer to their natural state. Dried fruit, nuts and seeds, and whole-grain crackers (those without partiallyhydrogenated oils—read the ingredients) are as convenient to grab on the go as prepackaged snacks. The Mediterranean way of eating is focused on whole, fresh foods.
Lower-fat dishes are often described as baked, broiled, roasted, sautéed, stir-fried, and grilled. Many restaurants will also accommodate your specific cooking suggestions. For example, you may be able to request that olive oil be used in preparing your food, or that your food be cooked with little or no oil. Avoid fried foods and dishes described as creamy, rich, or containing butter- or cream-based sauces, signaling high-saturated-fat preparation. Again, remember the Mediterranean Diet Pyramid. Butter, margarine, and high-fat dairy foods sit on the top, which means they are best consumed only on rare occasions.
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