The Mediterranean Diet: Rachel Brown

At Taziki’s the bold, health-focused flavors of the Mediterranean shape our menu and create meaningful meals we serve that draw people together. You might be wondering what exactly the Mediterranean diet is all about, so we asked our friend and dietitian, Rachel Brown to break it down for us. Read below to learn more and peep her menu recommendations. 

I love recommending the Mediterranean Diet for my clients because it is a way of eating that prioritizes an abundance of vegetables and fruit that you can enjoy eating with family and friends. The Med Diet is essentially a pattern of eating that is common in the countries surrounding the Mediterranean Sea, where olive oil is the main fat source known for its cardiovascular benefits. Plus, wine and chocolate can still be savored and appreciated, because there is not a list of forbidden foods. The Mediterranean Diet also highlights eating more whole grains, nuts, and low-fat dairy with the use of herbs and spices to season dishes. Did you know that Taziki’s uses 100+ spices and herbs?

The Mediterranean lifestyle is not only beneficial for heart-health but is also used as a therapeutic diet to lower the risk of cognitive decline by keeping your mind sharp. This diet is high in fiber from fruit, vegetables, nuts, and whole grains which is beneficial to help keep you regular and reduce your LDL (lousy cholesterol).  Fiber makes us feel full longer, so make sure you fill up on those veggies! Above all, the elements encouraged in the Med Diet can have a protective effect on cardiovascular health, brain health, Type II Diabetes, and certain cancers.

My favorite, crave-able meals at Tazikis that fit perfectly into the Mediterranean diet are the Greek Salad with Salmon, Chicken Kebobs Feast, and Grilled Veggie Quinoa Bowl. If you are looking for a healthy go-to side item, choose the Grilled Veggies or Fresh Fruit. My recommended beverage would be water with lemon or a glass of red wine (Yes, they have wine). To end with a sweet treat, try their authentic Baklava. Before or after your meal, make sure to have daily movement. This can be a variety of activities you enjoy such as walking, dancing, or running. 

This way of eating is much more sustainable and provides a joyful food experience that you can follow long term, while not feeling deprived or restricted. I love the positive message and respect for food the Mediterranean diet and culture embraces. Thanks Taziki’s for providing great, healthy meals for my family! 

Rachel Brown is a Registered Dietitian, Diabetes Care, and Education Specialist with over ten years of experience in the field. Rachel is a wife and mother of two young children, a lifelong foodie, and a big fan of to-go family meals (Family Feasts) that Taziki’s offers. You can follow her foodie fun and adventures on Instagram and Facebook: @RocketCityDietitian. 

If you have any additional questions regarding the nutritional information of Taziki’s Menu items, check out this guide on our website.