Molly McKendry

Dairy and a Mediterranean Diet

 

As nutrition research progresses, there have been changes in the way we’ve thought about how our food choices can influence health outcomes. One example of this can be seen in the Dietary Guidelines for Americans, which over the years has made shifts from focusing on individual nutrients, like fats, protein, and carbohydrates, to recommending healthy meal patterns.

After all, we don’t just eat nutrients, we eat food!

A Mediterranean diet is an example of a dietary pattern that has been shown, through research, to support cardiovascular health and healthy aging, among other things. For the last two years, the Mediterranean diet was ranked #1 for Overall Diet by the U.S. Health and News Report (it shared this spotlight with the DASH diet in 2018). In the 2015-2020 Dietary Guidelines for Americans, a Healthy Mediterranean-Style Eating Pattern is included as one option for guiding healthy eating day-to-day.

The Mediterranean diet got its name from the style of eating that is common in countries that touch the Mediterranean Sea. This includes Greece, Italy, France, and others. The diet is not specific to one of these countries, but rather, is characteristic of the region.

What does a Mediterranean diet look like?

The Mediterranean diet emphasizes:

  • Plant-based foods like fruits, vegetables, and whole grains
  • Heart healthy fats from olive oil and nuts

Includes moderate amounts of:

  • Dairy, often fermented varieties like yogurt and cheese
  • Animal protein, with fish being the preferred choice

And limits:

  • Red meat

Other elements of the diet include regular physical activity and sharing meals with others. Enjoying moderate amounts of red wine (1 glass/day for women,and up to 2 for men*) is also an option within a Mediterranean-style eating pattern.

What is dairy’s role in the diet?

Can you still enjoy dairy while following a Mediterranean-style diet? Yes!

In the Healthy Mediterranean-Style Eating Pattern, two servings of dairy are recommended daily —which is slightly lower than the three recommended in a Healthy U.S. Eating Pattern. However, research continues to emerge on the benefits of dairy in this particular diet.

For example:

  • A 4-year prospective study that looked at Type 2 Diabetes (T2D) risk in a group of older adults who had a high cardiovascular risk concluded that dairy foods in a Mediterranean-style diet may be a key component in reducing risk of T2D.
  • One randomized controlled, crossover study in Australia found that including 3-4 servings of dairy a day in a Mediterranean diet lowered blood pressure and plasma triglycerides (blood lipids), and improved HDL cholesterol (also known as “good” cholesterol) and total cholesterol/HDL-C ratios in participants who were at risk for cardiovascular disease.

So what’s the bottom line?

Dairy does have a role in the Mediterranean diet, as well as other healthy eating patterns. Its nutritional package is hard to replace. In fact, for children ages 2-18 in the U.S., dairy is the top food source of three out of the four nutrients of concern: calcium, vitamin D, and potassium.

Mediterranean-inspired recipes

The following Mediterranean-inspired recipes feature dairy as either the star ingredient or a component in the dish. Try and enjoy!

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Molly McKendry

Molly is a registered dietitian and Manager of Nutrition Communications for New England Dairy & Food Council. She is responsible for providing communications and public relations support for our Fuel Up to Play 60 program and Health & Wellness teams in New England. In her free time, Molly likes to run, read, and travel. Sound like someone you want to get to know? Contact Molly at MMcKendry@NewEnglandDairy.com