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6 MYROUSESEVERYDAY MARCH | APRIL 2018
the Authentic Italian issue
LA DIETA
MEDITERRANEA
by Esther Ellis, RD
T he Mediterranean diet reflects tra-
ditional eating patterns of those
countries surrounding the Mediter-
ranean Sea: Italy, Greece, Southern France,
Spain and Portugal. Research has shown
that following the Mediterranean diet can
reduce heart disease and is also associated
with a lower risk of cancer, Parkinson’s dis-
ease and Alzheimer’s disease.
What I like most about this way of eating
is that it generally requires small swaps and
changes over time instead of drastic food
restrictions and fluctuations. Here are a
few changes you can make in your own diet
to better follow the patterns of a healthy
Italian diet:
Use more olive oil.Varieties that come in tin
or tinted bottles are best, because they stay
fresh longer and retain more vitamins and
minerals. For a high-quality olive oil, try
our new Rouses brand Sicilian extra virigin
olive oil or Italian extra virgin olive oil.
Eat more vegetables and fruit. Some of
the commonly used vegetables in Italian
cooking include tomatoes, garlic, onions,
artichokes, bell peppers, broccoli, eggplants,
mushrooms and zucchini.
LOOK FOR THE LOGO
Our Rouses registered dietitian has
handpicked more than 500 grocery
items that have lower sodium and
saturated fat, healthier fats, more fiber
and less sugar. Just look for the easy-
to-spot Eat Right logo on the shelf tag
or package.
New! GOOD-TO-GO
Food that’s good for you and
tastes good too! Our Eat Right with
Rouses meals, side dishes and snacks
are created by our in-house chefs and
registered dietitian. They’re sensibly
sized, made with better-for-you
ingredients, and suited to specific
dietary goals or restrictions. Options
include high protein, low sodium, low
calorie, dairy free and no added sugar.
Available in Rouses Deli.
GROCERY STORE TOURS
Complimentary tours designed to
teach you how to effectively shop
your local Rouses are available by
appointment. To schedule a tour,
email .
EAT RIGHT HEALTH FAIRS
Our Eat Right health fairs are fun and
educational and a great way to learn
how healthy can taste good, too.
Visit to see what
Eat Right events are going on in your
neighborhood. ​
SIGN UP FOR OUR
E-NEWSLETTERS
Our monthly Eat Right emails include
health and nutrition information,
plus easy recipes from our registered
dietitian, Esther. Sign up at
to get our Eat Right
emails, food finds and recipes, as well
as weekly specials delivered right
to your inbox.
Incorporate more seafood, which is a good
source of heart-healthy unsaturated fats.
Replace salt with herbs and spices. Basil,
bay leaf, crushed red pepper, oregano,
parsley, rosemary and thyme are common
ingredients in Italian cooking.
The Mediterranean diet touts the value of
moderation. It’s not always what you eat,
but how much you eat. Typically, Italian
dishes involve some form of pasta, but the
key is to keep the serving size small —
just enough to enjoy the taste and not feel
overstuffed.
Of course, you can’t think Italian and not
think cheese! While some cheeses are
deemed a bit healthier than others, such as
Parmigiano-Reggiano, this is another aspect
of moderation, where smaller portions
every now and then are perfectly fine. Some
of the most popular Italian cheeses include
Asiago, mozzarella, Pecorino Romano,
provolone and ricotta.
Wine is also an integral part of the Italian
diet. Moderate consumption is thought
to help raise “good,” or HDL, cholesterol.
Higher levels of HDL cholesterol are
associated with lower risks of heart attack.
Moderate consumption of alcohol has
also been linked to better blood-clotting
functions, which could help decrease the
incidence of both heart attack and stroke.
I’ll toast to that!
Eat Right
WITH ROUSES