Omega-3’s, phytonutrients, and the Mediterranean diet
by Marcelle Pick, OB/GYN NP
Naturally, one of the best way for us to create health is through a balanced diet.
In terms of essential fatty acids, that means a eating in a way that more closely
approximates the time-honored Mediterranean diet than that of your average fast-food
or diet-fad junkie.
As I’ve mentioned before, whenever my patients express concern that they’ll
gain weight by consuming fats in their diets or by taking omega-3 supplements, I
assure them that healthy fats are essential to healthy weight loss. They help decrease
inflammation, regulate blood sugar, and improve blood vessel function, thereby increasing
nutrient uptake and utilization, reducing cravings, and calibrating metabolism —
all important if we want to maintain our weight within a healthy range.
Our ancestors ate a diet more like the Mediterranean diet because they had little
choice. Processed and chemically preserved foods didn’t exist, and their omega-6/omega-3
ratios were more balanced and healthier. Many physicians today are urging people
to return to this healthier way of eating. After all, it worked beautifully for
thousands of years — and it’s what we’ve been enjoying all along
at Women to Women!
The Mediterranean diet has been studied extensively and proven to be one of the
best ways to optimize your intake of natural omega-3 fatty acids as well as monounsaturated fats
(MUFA’s) and health-enhancing phytonutrients. These all work together
in the body as cell-signaling compounds to regulate healthy cell processes. From
reducing our risk of degenerative diseases like CVD and Alzheimer’s, to alleviating
the pain of rheumatoid arthritis and increasing our life span, the Mediterranean
diet is associated with an array of benefits that no fad diet could ever afford
This way of eating is a way of life, really, emphasizing fresh whole foods rather
than processed, packaged or preserved foods, to be enjoyed at leisure whenever possible
with family and friends. All this may or may not sound familiar to you, but once
you recognize how far-reaching the benefits of a Mediterranean diet are, making
a transition to this way of eating can be a relatively simple one. Try to keep in
mind that the benefits don’t come from one particular food, but from following
the pattern as a whole. In terms of guidelines, a Mediterranean-style diet includes:
- An abundance of brightly colored fresh fruits and vegetables
- Legumes of all types
- Whole grains
- Walnuts, other tree nuts, and flaxseed (1–1.5 oz, or one-fourth to one-third cup
- Plenty of fatty fish and seafood (see the list of best choices in our main article
- Extra-virgin olive oil (keep refrigerated, if practicable)
- Lean, grass-fed meats or free-range poultry (little to no saturated fats)
- Moderate amounts of red wine if desired (one drink per day for women)
- Avoiding all trans fats — margarine or anything else “partially hydrogenated”
Part of what we find so beautiful about the Mediterranean diet is how relaxed the
rules are. The emphasis is on fresh and brightly colored, so you need not spend
a lot of time preparing meals but focus more on enjoying them. So it’s both
simple and tasty. And even if you adopt just one of the above steps at a time, you’ll
be seeing health benefits from it soon enough. From your heart to your mind, it’s
never too soon or too late to start reaping those benefits.
For more guidance on creating balance in your diet and life, see our
Nutritional and Lifestyle Guidelines.
Our Personal Program is a great place to start
The Personal Program promotes natural hormonal balance with nutritional supplements,
our exclusive endocrine support formula, dietary and lifestyle guidance, and optional
phone consultations with our Nurse–Educators. It is a convenient, at-home
version of what we recommend to all our patients at the clinic.
If you have questions, don't hesitate to call us toll-free at
1-800-798-7902. We're here to listen and help.
Related to this article:
References & further reading on the
Last Modified Date: 04/20/2011
Principal Author: Marcelle Pick, OB/GYN NP