The Mediterranean diet features fundamental similarities of healthy eating from various countries in the region, along with other components such as exercising and social aspects of meals. Traditional diets in this part of the world are associated with a decreased risk of heart disease, lower cholesterol levels, and a decreased incidence of cancer, Parkinson's disease and Alzheimer's disease, according to MayoClinic.com. The diet does not involve calorie counting, but other rules apply.
Plant Food as the Foundation
When following the Mediterranean diet, base every meal on plant foods, advises MayoClinic.com. These foods include vegetables, fruits, beans, legumes, nuts and seeds. Residents of Greece, for instance, eat nine servings a day of vegetables and fruits on average, as noted by MayoClinic.com. Also include whole grains, especially pasta and rice. The Bertolli website recommends eating mainly fresh plant foods and those that are in season.
Oils and Fats
The Mediterranean diet avoids saturated fats and hydrogenated oils, both of which contribute to heart disease, according to MayoClinic.com. Olive oil is the primary source of fat in the Mediterranean diet, and people in Mediterranean regions generally dip bread in olive oil rather than spreading it with butter or margarine.
Meat, Dairy and Eggs
Eat a low to moderate amount of eggs, poultry, fish, cheese and yogurt on the Mediterranean diet, perhaps twice per week for each item. Fatty fish such as salmon and herring are best, as they are excellent sources of omega-3 fatty acids, as noted by MayoClinic.com. Restrict red meat intake to a few times per month, and it should be lean and in small portions.
Nuts
The Mediterranean diet allows up to a handful of nuts a day, advises MayoClinic.com. Although nuts are high in fat, most of the fat is not saturated. Avoid candied, honey-roasted and heavily salted nuts. Choose natural nut butters rather than those containing hydrogenated fats.
Wine and Grape Juice
You may drink up to two glasses of wine per day on the Mediterranean diet, according to Bertolli, although wine consumption is optional and you should only drink it with meals. MayoClinic.com recommends women drink 5 oz. or less of wine per day, and men 10 oz. or less. Drinking purple grape juice may have the same beneficial effects on the heart as moderate red wine consumption has been found to provide, according to the Women's Heart Foundation, because the beneficial components are located in the skin and seeds of grapes.
Socializing and Exercising
People in Mediterranean countries generally view mealtimes as an opportunity to socialize, according to Bertolli. Have your meals in a leisurely manner with friends and family in pleasant surroundings. Exercise is another important aspect of the Mediterranean diet, notes MayoClinic.com.
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