Adjusting the Mediterranean Diet in Canada for Middle Eastern Immigrants

Middle Eastern immigrants coming to Canada from countries bordering the Mediterranean Sea (e.g., Turkey, Lebanon, Syria, Israel) will likely need to adjust their dietary habits to some extent. While both regions share some similarities in cuisine, there are also key differences that can impact ingredient availability, affordability, and overall dietary patterns. Here’s a breakdown of the adjustments these immigrants might face:

Similarities:

• Emphasis on vegetables and fruits:Both regions feature a focus on fresh produce in meals.
• Olive oil as a primary fat source:Olive oil is a staple in both regions for cooking and drizzling.
• Whole grains:Breads made with whole wheat or other whole grains are common in both areas.
• Legumes:Lentils, chickpeas, and beans are a regular part of the diet in both regions.

Differences and Potential Adjustments:

• Availability of Specific Ingredients:Certain unique fruits and vegetables specific to the Eastern Mediterranean region (e.g., pomegranates, okra, figs) might be less available or more expensive in Canada. Immigrants might need to find substitutes or adjust recipes accordingly.
• Meat Consumption:Meat tends to play a more prominent role in Middle Eastern cuisine compared to the traditional Mediterranean diet. Canadians tend to consume less red meat and prioritize leaner protein sources like fish and poultry. Middle Eastern immigrants might need to reduce red meat intake and explore alternative protein sources like fish commonly available in Canada (salmon, cod, etc.).
• Dairy Products:Yogurt and cheese are staples in both regions, but the varieties might differ. Canadian dairy products might have lower fat content compared to some Middle Eastern options. Immigrants might need to adjust portion sizes or opt for lower-fat dairy options.
• Spices and Herbs:Middle Eastern cuisine utilizes a wider variety of spices and herbs compared to the traditional Mediterranean diet. While many common spices are available in Canada, some might be more expensive. Immigrants might need to explore substitutes or adjust their spice blends to accommodate affordability.
• Sweeteners:Traditional Middle Eastern desserts often rely on honey and dates for sweetness. Canadians might use more refined sugars. Immigrants might want to gradually reduce added sugars and explore healthier sweetening options like maple syrup or fruits.

Additional Considerations:

• Seasonality:Canada has distinct seasons that affect produce availability. Immigrants might need to adapt their menus based on seasonal offerings and frozen or canned options during winter months.
• Cultural Significance of Food:Food plays a central role in social gatherings and celebrations in Middle Eastern cultures. Immigrants might find it challenging to maintain these traditions entirely due to ingredient limitations. It can be helpful to focus on healthier adaptations of traditional dishes or explore incorporating Canadian ingredients into familiar recipes.

Overall:

Adjusting to a new food environment is a common experience for immigrants. By understanding the similarities and differences between the Mediterranean and Canadian diets, Middle Eastern immigrants can make informed choices to maintain a healthy and culturally relevant diet in their new home.