About 16 countries border the Mediterranean region and share common food-preparation characteristics. The Mediterranean diet is based on eating habits of the region in the 1960s, because the area had low levels of heart disease and one of the highest life-expectancy rates. Meals focus on plant-based foods and include little red meat. Seafood, fresh fruits and vegetables and even a glass of red wine are staples of the Mediterranean region. Still, there are some drawbacks to Mediterranean-style eating.
Alcohol
People in the Mediterranean region commonly enjoy a glass of red wine with meals. According to MayoClinic.com, many physicians will not openly promote drinking red wine for health benefits because of the risk of excessive drinking. Some people are unable to consume moderate amounts of alcohol in one sitting. A moderate amount of alcohol is 5 oz. for women and 10 oz. for men. If your family has a history of alcoholism, avoid drinking red wine on a regular basis. Instead, opt for grape fruit juice, which may offer the same health benefits of red wine.
Low Levels of Calcium and Iron
Following the Mediterranean diet reduces dairy and meat consumption. As a drawback, you may not receive adequate amounts of calcium and iron in your diet. Signs of low iron include weakness and fatigue. Consuming inadequate amounts of calcium may put you at risk for bone disease such as osteoporosis. The diet suggests only two servings of dairy a day, while the United States Department of Agriculture suggests between two and three. Drink skim milk instead of whole or low-fat milk, and choose fat-free dairy products. Choose plant foods rich in iron, such as green leafy vegetables. Ask your medical professional if you should take supplements to increase calcium and iron.
High Fat
According to the American Heart Association, the Mediterranean diet contains a high amount of calories from fat. Olive oil and nuts are two basics of Mediterranean cooking that contain high fat. Though these fats are considered "healthy" and may decrease cholesterol levels, weight gain is still possible. Limit nuts to about a handful per day and avoid nuts coated in sugar or salt. Continue to cook with olive or canola oil, but do not use large amounts.
Member Comments