STAYING ON YOUR DIET WHEN DINING OUT IN GREEK RESTAURANTS

The Mediterranean diet is one of the healthiest in the world. The older generation in Greece live well into their nineties. They eat plenty of fish, olive oil and vegetables. Greek cooking offers a rich and widely varying assortment of foods and beverages that are the result of thousands of years of living, cooking and eating.

Bread, olives (and olive oil) and wine were the holy trinity of the Greek diet for many centuries and still are today. Greece is a nation of small farmers who produce organic cheeses, oils, fruits, nuts, grains, legumes, and vegetables. These are supplemented by greens and herbs that grow in the wild. Twenty percent of Greece is made up of islands. No part of the mainland is more than 90 miles from the sea. Fish and seafood, therefore, are a common part of the Greek diet.

The people of rural Crete scored the highest of all in heart health in several international studies. Combined with a lot of physical exercise, the following elements of their diet play a huge part in this heart healthy factor:

Olive oil is a healthy fat. It is a monounsaturated fat. This type of fat actually lowers the LDL or bad cholesterol. In 2004, the FDA recognized claims that replacing other fats with olive oil can help reduce heart disease risk.

Increased intake of barley products and other whole grains can help reduce the risk of heart disease. The FDA recently recognized that barley and barley products reduce the risk of coronary disease. Barley and other whole grains are an important part of the Cretan diet.

The Cretan diet is based largely on vegetables with plenty of dark leafy greens. These contain lutein which is known to prevent clogged arteries.

The diet is also known for the large amount of legumes or pulses that are consumed by Cretes. This group of beans, peas and lentils are high in fiber and fight heart disease.

Traditional Greek cooking takes fresh, natural ingredients and does the least possible things to it. Refined and processed foods are rarely consumed in traditional Greek cooking.

Meat and fish are consumed, but in small quantities and less frequently than vegetarian dishes. The superfoods garlic and onions are used quite a lot.

Greek cooking grew out of a rural lifestyle by people who were economically poor, but rich in imagination and creativity. Here are some guidelines you will find across the board in traditional Greek cooking:

*It is seasonal and fresh. Daily shopping trips are essential.

*It is "scratch" cooking. Commercially-prepared ingredients are rarely used.

*It is a simple cuisine. It celebrates the taste of fresh ingredients and great combinations of herbs and spices.

*Grilling, baking, roasting, frying and stewing are some of the most popular cooking methods used.

*It is cooked slowly. It gives food tastes time to meld.


Finally, here are some tips for dieters dining in Greek restaurants:

1. Beware of sauces. Broiled, grilled, and boiled foods are best.
2. Go for the green foods. Greek food is known for its wonderful salads and vegetables.
3. Use lemon to squeeze on veggies, potatoes, meats and fish instead of cream or sauces.
4. Go for the low/non-fat versions of dairy foods (yogurt, milk, cheese) or keep portions down.
5. Phyllo has almost nothing in it. Use it to wrap other foods.
6. Have fresh fruit for dessert. Skip the flaky pastry.