In recent years, the Mediterranean diet has received much positive attention as studies indicate that such diet leads to lower incidence of heart disease and increased longevity. The diet itself varies as its roots come from a several countries and populations. However, general guidelines include up to 40 percent intake of healthy fats (unsaturated fats that stem from plant sources), fish intake a few times per week (we love those Omega-3s!), as well as appropriate intake of grains, fruits, vegetables, nuts, seeds and legumes. There is little consumption of sugar or processed foods, and its focus is on healthy food choices over counting, weighing or measuring. The diet industry has adopted these principles, introducing a host of Mediterranean-style catered foods, frozen diet foods and meal preparation mixes.
What to Look for
Appropriate Mediterranean-style foods will contain a balance of healthy carbohydrate, lean protein and healthy, plant-based fat. Choose food items that contain the most natural ingredients (generally, the fewer ingredients listed, the more natural and pure). Olive oil is a common ingredient in Mediterranean diet foods and a healthy one at that. Aim for foods and meals that also contain vegetables to ensure optimal nutrient intake. Find a good Mediterranean-style cookbook or dietary guide to learn ways to adopt principles of the diet to your home and lifestyle. Cooking with olive oil, for example, is a terrific health practice. Top salads or other dishes with oil and vinegar rather than creamy sauces, or top them with a pinch of nuts and locate Mediterranean-style restaurants in your local community, asking the chefs what healthy concoctions they recommend. Another aspect of Mediterranean eating lifestyle that deems beneficial is the style in which they eat. So seek mindful, enjoyable eating atmospheres and try not to rush through meals.
Common Pitfalls
Healthy fats provided by Mediterranean diet foods are terrific, but that does not mean one should over-indulge. Over-consumption of fats, even healthy ones, can lead to heart health problems and excessive caloric intake. Nuts, for example, are a healthy fat choice, but very dense in calories. Keep your portions moderate, while aiming for a fat intake of approximately 30 percent, and choose the unsaturated fat over the high-fat dairy or red meats that some Mediterranean diet foods supply. Also, eating in this way may be healthy, but it is not enough to compensate for lack of physical activity. Choose the healthiest Mediterranean foods available, and embark upon regular physical activity for optimal results. When choosing frozen Mediterranean-style diet foods, watch out for excessive sodium and/or preservatives. Excess sodium (more than 2,400 milligrams per day) can lead to water retention and more serious health consequences.
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