Hot Off the Press: "5 Ways to Rethink What a Balanced Diet Means" | PJ Kabos Journal
- Sep 26, 2024
- 6 min read
In the PJ Kabos Journal, you'll find stories from our family groves, memorable moments across Greece, olive oil tastings, company milestones, inspiring people, travels, and discoveries from the wider world of olive oil. Together, they tell the continuing story of our passion for exceptional extra virgin olive oil and the Mediterranean way of life.
Today's journal comes from American Heart Association News – September 13, 2024, an article by Michael Merschel exploring the wider world of nutrition and healthy eating.
Hot off the Press: "5 Ways to rethink what a "balanced diet" means" by Michael Merschel
A current article written by Michael Merschel, featured in the American Heart Association News, titled “5 Ways to Rethink What a ‘Balanced Diet’ Means,” [1] offers practical insights into what truly constitutes a balanced diet.
In his article, Merschel speaks with two doctors who are experts in their fields: Dr. Matthew Landry, assistant professor of population health and disease prevention at the University of California, Irvine, and Dr. Shilpa Bhupathiraju, assistant professor of medicine at Harvard Medical School. Together, they share a valuable and easy-to-implement approach to achieving a truly balanced diet.
Excerpt from "Section 1: Picture the Plate":
"The U.S. Department of Agriculture's MyPlate graphic is generally a good model," Landry said. "Simply put, if you envision your meal filling a plate, half of that plate should be vegetables and fruit. We should have some kind of grain on there—ideally some whole grains,” he said, “and then a protein, ideally plant-based. That's probably a pretty balanced kind of diet.”
Then, he added, “The American Heart Association dietary recommendations also call for choosing low-fat or fat-free dairy products; using liquid plant oils rather than tropical oils and partially hydrogenated fats; choosing minimally processed foods instead of ultraprocessed foods; and limiting added sugars and salt.
"The typical U.S. diet," Dr. Bhupathiraju said, "has excessive refined grains, added sugars, sodium and unhealthy sources of fat, and not enough fruits and vegetables. You need your healthy fat sources, your healthy protein sources, and your fruits and vegetables," she said, "and it's the combination that provides balance. If you're eating whole grains and fruits and vegetables, but you don't have a protein source, that's not good."
This is an excerpt from only the first suggestion, Picture the Plate, from “5 Ways to Rethink What a ‘Balanced Diet’ Means.” Please follow the link to read Michael Merschel entire article. It’s worth your time!
Sneak Peek: The titled sections in “5 Ways to Rethink What a ‘Balanced Diet’ Means” by Michael Merschel, featured in the American Heart Association News:
Picture the Plate
Don’t Count on Quick Fixes
It Doesn’t Have to Break the Bank
It Can Be Exciting
Think Beyond the Plate
Of particular interest to us at PJ Kabos in the above excerpt is the recommendation to use "liquid plant oils" and "You need your healthy fat sources."
Among these, olive oil—especially high-phenolic extra virgin olive oil — stands out as one of the healthiest options. Rich in monounsaturated fats and antioxidants, it’s incredibly versatile, perfect for cooking, salad dressings, drizzling over dishes, and even taking as phenolic shots for added health benefits.
The Most Recent Harvest (2025–26)
Please note: Phenolic levels and profiles vary with each harvest.
Extremely High-Phenolic Organic Extra Virgin Olive Oil
Phenols: 995 mg/kg (HPLC), at production
Hydroxytyrosol (& derivatives): 14+ mg/20 g (far above the EU health claim threshold)
USDA Organic
Kosher
Primary Use: Daily Phenolic Shot
Secondary Use: Finishing, Vinaigrettes
Taste Intensity: Robust +
Very High-Phenolic Organic Extra Virgin Olive Oil
Phenols: 699 mg/kg (HPLC), at production
Hydroxytyrosol (& derivatives): 10+ mg/20 g (well above the EU health claim threshold)
USDA Organic
Kosher
Primary Use: Daily Phenolic Shot, Finishing
Secondary Use: Baking, Cooking
Taste Intensity: Robust
High-Phenolic Organic Extra Virgin Olive Oil
Phenols: 400+ mg/kg (HPLC), at production
Hydroxytyrosol (& derivatives): 7+ mg/20 g (more than meets the EU health claim threshold)
USDA Organic
Kosher
Primary Use: Finishing & Cooking
Secondary Use: Daily Phenolic Shot
Taste Intensity: Medium
High-Phenolic Extra Virgin Olive Oil
Phenols: 400+ mg/kg (HPLC), at production
Hydroxytyrosol (& derivatives): 5+ mg/20 g (meets the EU health claim threshold)
No Pesticides
Kosher
Primary Use: Finishing & Cooking
Secondary Use: Daily Phenolic Shot
Taste Intensity: Medium
Extra Virgin Olive Oil
Phenols 250-300 mg/kg (HPLC), at production
Hydroxytyrosol (& derivatives): 3+ mg/20 g (below the EU health claim threshold; still an excellent EVOO)
No Pesticides
Kosher
Primary Use: Cooking, Baking
Secondary Use: Finishing
Taste Intensity: Delicate
Contents
PJ Kabos Guide to Olive Oil
Where ancient olive-growing wisdom meets modern science, your guide to choosing, tasting, and enjoying exceptional high-phenolic extra virgin olive oil. We hope it inspires you in your olive-oil journey.
How olive oil quality is defined — and why the difference matters for taste, health, and daily use.
Why extra virgin and high-phenolic olive oils shine in real-life cooking, from sautéing to roasting.
Your simple daily ritual for harnessing the powerful antioxidants in high-phenolic olive oil.
How phenolic compounds support heart, brain, metabolic, joint, and whole-body vitality across the years.
How cholesterol works — and how extra virgin olive oil supports balance and heart health.
A simple guide to the phenolic compounds in olive oil — what phenols and polyphenols are and why they contribute to olive oil’s flavor, stability, and potential health benefits.
VII. What Is a Daily Phenolic Shot of Olive Oil and What Is the EU “Health Claim” Concerning It? | PJ Kabos Guide
How phenolic content varies from oil to oil and from harvest to harvest — and how to choose an olive oil that meets the EU Health Claim.
A clear look at whether extra virgin olive oil contains heavy metals, microbes, or allergens — and how its natural composition, along with laboratory testing, helps us understand what is — and is not — present.
A clear introduction to tasting notes and flavor in extra virgin olive oil — exploring how these natural characteristics arise from the olive, and how bitterness and pungency shape the oil's character and overall tasting experience.
A thoughtful exploration of aroma and appearance in extra virgin olive oil — how scent prepares the palate, how visual cues can mislead, and how these first impressions shape the tasting experience.
Learn how to choose a good olive oil with simple, practical guidance on freshness, origin, packaging, and what truly matters in quality. A simple checklist is included.
Subscribe and stay tuned — more chapters coming soon.
Please enjoy having a look around our websites and PJ Kabos Amazon Store for more about our many high-phenolic olive oils, recipes, history, etc.
And follow along with us on Instagram for photos concerning olive oil production, our groves in Greece, articles about olive oil, family history and more.
[1] Merschel, Michael. “5 Ways to Rethink What a ‘Balanced Diet’ Means.” American Heart Association News, 13/9/24.
Please note: This article is for informational purposes only and should not be considered medical advice. Consult a healthcare professional for personalized guidance regarding your health and medical conditions.
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