Raise your wine glass. Toast the rich flavor of menus based on the traditional eating styles of countries such as Greece and Italy. Followers of the Mediterranean Diet not only enjoy taste variety, but reap the benefits of lower risk of heart disease, cancer and diabetes as well as better brain function. Adopting this plant-based diet plan is the first step for many people toward leading a longer, healthier life.
History
Dr. Ancel Keys, lead researcher for the Seven Countries Study, is credited with discovering this eating style. In the 1960s, Keys noticed the incidence of chronic diseases in people living in the Mediterranean region was the lowest in the world. A 15-year investigation of health habits revealed high intakes of fruits, vegetables, nuts and monounsaturated fats such as olive oil. Following years of definitive research, the Harvard School of Public Health and the World Health Organization introduced the Mediterranean Diet Pyramid at the 1993 International Conference on the Diets of Mediterranean. Revisions presented in 2008 included more information on cooking style and wine use.
Abundant Produce
All types of plant foods including olives, seeds and beans form the basis of most meals. Minimally-processed options are encouraged because of increased fiber, vitamin, mineral and antioxidant content. Nine to 11 servings are eaten daily. Fresh produce, ever-present in Mediterranean countries, is enjoyed raw or cooked. Cooked vegetables are drizzled with extra virgin olive oil as a healthy alternative to butter or margarine. Fruit juices made from whole fruits are preferred; fruit is often served as a dessert at gatherings. Rounding out the options in this group are whole grains such as wheat, oats, rice, rye, barley and corn.
Lean Proteins
The sea offers a wonderful selection of healthy protein sources for Mediterranean populations. Sardines, salmon, tuna, herring and bream are eaten two to three times per week. Shellfish is used in stews and soups. Battered and fried versions are avoided. Poultry is another healthy option used in vegetable/grain dishes. Red meat is placed at the top of the Mediterranean Pyramid to encourage occasional intake in smaller portions. Most followers eat only 12- to 16-ounces of red meat each month. Low-fat cheeses, yogurt and milk are recommended to lower saturated fat content. Eggs are typically used in baking but are limited to seven per week.
Cooking and Wine
The Mediterranean Diet shifts the nutritional focus from cutting back on fat and salt toward making overall wiser food choices. Olive oil is the principal fat used in cooking. The characteristic aromas and flavors of garlic, lime, basil and fennel are added to dishes to eliminate the need for salt or extra fat. Wine is consumed regularly with meals. Men may drink one or two 5-ounce glasses and women may drink one 5-ounce glass each day. For those unable to drink wine, 6-ounces of purple grape juice may be substituted to provide similar antioxidant benefits.
Lifestyle Benefits
Significant health improvements are seen in individuals following the Mediterranean eating style. While the menus of the Mediterranean region center on the produce of the land and sea, the culture also emphasizes slowing down to enjoy meals with family and friends. This added benefit is an invaluable asset to health. So sit down, laugh often and live longer.
References
- Oxford Journals/American Journal of Epidemiology; Mediterranean Diet Study; 1986.
- Oldways: 2008 Mediterranean Diet Pyramid
- "Nutrition, Metabolism and Cardiovascular Disease"; Adherence to the Mediterranean diet and risk of metabolic syndrome and its components; October 2008.
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