Advertisement

Mediterranean diet plan

The Budget Guide to a Mediterranean Diet

Your Mediterranean diet plan needn't cost a fortune. Read on for our guide to pinching pennies while treating your body to one of the world’s healthiest diets.

By Amy Ahlberg

tags: MEDITERRANEAN DIET, NUTRITION



The Budget Guide to a Mediterranean Diet

Oil's well: Healthy olive oil is a key component of a Mediterranean diet plan.

RODALE NEWS, EMMAUS, PA—A new study by researchers in Spain, published recently in the Journal of Epidemiology and Community Health, found that the über-healthy Mediterranean diet, rich in olive oil, fruit, vegetables, legumes and fish, is more expensive than a conventional western diet. We could argue that a Mediterranean diet plan is only more expensive if you don't factor in the costs of health care incurred when you live on the high-fat, high-sugar, high-calorie fare that seems so cheap. But everybody's paying closer attention to their budgets these days, so what can you do if you want to eat healthier without a spike in your grocery bill?

Lead researcher in the study, Maira Bes-Rastrollo, PharmD, PhD, from the department of preventative medicine and public health at the University of Navarra’s School of Medicine, admits that eating a Western diet, especially fast food, tends to be cheaper than adhering to a Mediterranean dietary plan. Her advice? "One option to make it more affordable is to purchase seasonal products. Another is to buy food, when possible, directly from producers." So that's one more reason to visit farmer's markets and sign up for a CSA program. How else can you cut costs while eating healthy? Follow these tips from Laura Pensiero, nutritionist/chef and author of Hudson Valley Mediterranean: The Gigi Good Food Cookbook (HarperCollins, 2009).

#1: Bargain-hunt elsewhere, but splurge on extra-virgin olive oil.
According to Pensiero, one main reason the Mediterranean diet plan is more expensive than the conventional Western diet is the difference in price when comparing a flavorful, antioxidant-rich extra-virgin olive oil to a flavorless, refined vegetable oil. Yes, there’s a cost difference here. But in this case it’s definitely worth it, for both taste and nutritional reasons. To get the most flavor bang for your buck, reserve extra-virgin oil for recipes that don't require cooking, such as salads. Use lower-grade olive oil for sautéing or other hot cooking techniques, since the heat will eliminate the subtle flavor of the extra-virgin oil.

Published on: October 2, 2009
Updated on: March 11, 2010



More from our Authors

Learn how much happier and healthier you can be WITHOUT sugar ruining your life!

meizitang botanical slim Much

meizitang botanical slim Much less chest troubles meizitang botanical slimming soft gel weight loss is quite meizitang botanical slimming a lot less chest, botanical slim that is true, specifically botanical slimming gel operating and jumping rope, meizitang botanical slimming strong version both of these sports botanical slimming gel activities is still injured meizitang botanical knee.

VIDEOS

FREE DOWNLOAD!
Download a FREE chapter from The Exercise Cure and learn how to get your daily dose of the world's most effective preventive medicine. Click here for your FREE copy!





Advertisement
Free Newsletter
Sign up for the FREE daily newsletter and get useful tips to keep yourself, your family, and the planet healthy and thriving.

  The Daily Fix
Authoritative reporting on the latest developments in health, food, and the environment

  Maria's Farm Country Kitchen Newsletter
Get cooking tips, learn about healthy living and even raising chickens—Maria does it all!



Your Privacy Policy

BE SOCIAL WITH US!