Mediterranean-Type Diet

Nutritionists and other health experts recommend a Mediterranean-type diet for general well-being, healthy aging and weight control. Scientific evidence on the health benefits of this diet dates back to the late 1950s and continues to grow. This is good news for those who would like to eat healthier without giving up flavor, variety or good wine.

Definition

The Mediterranean diet represents the foods of more than a dozen countries in the region, including Italy, Greece and Spain as well as Turkey, Lebanon and Egypt. There are many differences among the cuisines of these nations, but they do share certain features, such as heavy reliance on vegetables, beans, olive oil, nuts and fish.

Benefits

The foods of the Mediterranean contribute to a diet that is rich in nutrients, antioxidants, fiber and heart-healthy omega-3 fatty acids. Extensive research shows that a diet high in these elements and low in saturated animal fats reduces risk for heart disease, obesity, diabetes, some types of cancer, arthritis, depression and Alzheimer's. These benefits exist even when the total fat intake in the diet is nearly 40 percent, as it is in Greece, according to the "Journal of Nutrition."

Features

Following a Mediterranean diet means eating lots of whole, fresh, in-season foods, simply prepared with garlic, onion, herbs and spices. Vegetables and beans comprise a good deal of most Mediterranean menus, and fish is more popular than beef or chicken in most areas. Italian cooking makes excellent use of eggs, for dinner as well as breakfast. Dairy products often come from sheep or goat milk, mostly in the form of cheese and yogurt, not milk. In non-Muslim areas of the Mediterranean, wine typically accompanies a meal. Spices common in Italy and Greece include oregano, basil, sage, thyme, rosemary and fennel. Middle Eastern Mediterranean cuisine may use these as well as cumin, coriander, cardamom and sumac.

Examples

A Mediterranean menu often includes many small dishes, which may be called antipasti, tapas or meze, depending on the region. Examples include marinated olives, chopped vegetable salads, hummus, roasted almonds, crostini, bean or grain salads and stuffed grape leaves. Mediterranean soups are often built around fish and shellfish or beans and vegetables. Fish is likely to be grilled, steamed, poached, braised or roasted -- not fried. Nuts and fruits are a popular snack and are often the main ingredient in desserts.

Considerations

If you are trying to get a better feel for the healthy tastes of the Mediterranean, a restaurant may not be the best place to go. The menus at many Mediterranean-style, Greek and Italian restaurants tend to favor recipes that are fried, high in salt and sugar, heavy on dairy and meat and light on vegetables, beans and whole grains.