The Mediterranean diet embraces the lifestyle and eating patterns favored by people living in the 16 countries that border the Mediterranean Sea, a significant number of whom lived to be more than 100 years old. Researchers say that people living on the island of Crete live longer, are 20 percent less likely to die from heart disease and have 1/3 less cancer than people living in the United States, according to the Women's Heart Foundation. The Mediterranean diet consists of eating heart-healthy foods with a dash of spice, a splash of olive oil and a glass of red wine.
Olive Oil
The Mediterranean diet is not a low-fat diet, but it does feature using healthy fats in cooking and on foods instead of unhealthy fats, such as butter or lard. Olive oil, a healthier monounsaturated fat, is favored in cooking and for flavoring foods, according to Stanford University. Other acceptable monounsaturated fats include canola oil, sesame oil, peanut oil and sunflower oil. MayoClinic.com suggests using "virgin" and "extra virgin" olive oils, since they are the less processed forms and contain more antioxidants.
Fresh Fruit and Vegetables
The emphasis of the Mediterranean diet is on eating plenty of plant-based foods daily, including lots of fresh fruits and vegetables. Fresh fruits are the favored type of dessert, according to Oldways. Fresh, frozen and dried fruits and vegetables are the healthier choice because they contain more nutrients and fiber than their processed counterparts. Fruits of the Mediterranean diet include apples, oranges, avocados, cherries, figs, dates, strawberries and tomatoes. Vegetables included in the diet are broccoli, beets, onions, carrots, peppers, sweet potatoes and zucchini.
Whole Grains, Nuts and Legumes
Whole-grain breads and cereals are also eaten in significant quantity on this diet, according to Stanford University. Non-refined varieties of breads and cereals are preferred because they use the whole grain, including the bran and the germ, which increases their fiber content. Whole grains that are eaten on the Mediterranean diet include brown rice, whole-wheat breads and pastas, popcorn, steel-cut oatmeal and bran flakes. Legumes and nuts such as chickpeas, fava beans, lentils, hazelnuts, natural peanut butter and tahini are also allowed.
Seafood
Seafood replaces red meats and poultry as a source of protein in this diet. Cold-water fish containing healthy omega-3 fatty acids, which are important in reducing the risks of developing heart disease, are eaten twice a week. Fish high in omega-3 oils include salmon, tuna, mackerel, herring and trout. MayoClinic.com suggests grilling instead of frying fish, unless it is sauteed in a bit of olive oil or canola oil.
Dairy
The Mediterranean diet features a bit of dairy for balance. Low-fat yogurt, Greek yogurt, skim milk and cheeses are eaten in a moderate amount daily, according to Oldways. Cheese choices can include feta, pecorino, ricotta and Brie.
Red Wine
Having a glass of red wine with a meal is encouraged. The Cleveland Clinic states drinking one glass of less than 5 oz. of red wine for women, and two glasses for men, per day is acceptable. For those who cannot drink alcohol, a glass of low-sugar purple grape juice may be substituted.
Member Comments