The traditional Mediterranean diet plan, created in 1993 by Oldways, a nonprofit organization dedicated to healthy eating and the Harvard School of Public Health, bases its food choices on the typical diets of people living in areas around the Mediterranean Sea. The diet follows eating patterns of people in the region where olive oil is a staple, particularly Crete, Greece and Southern Italy. The Mediterranean diet food choices were those of the early 1960s, when incidence of chronic disease was low, Oldways explains. In 1998, Oldways revised the diet slightly.
Basics
The basic premise of the Mediterranean diet emphasizes eating whole grains, vegetables and fruit in large amounts, using olive oil for cooking and consuming limited quantities of red meat. Fish and chicken provide protein in the diet, along with beans, nuts, legumes and seeds and eggs a few times a month.
Changes
The 1998 changes to the new Mediterranean diet pyramid lump vegetables, fruits, whole grains, legumes, nuts, olive oil and olives together at the base of the pyramid, indicating that this group of foods should be eaten at every meal, Oldways explains. Fish and shellfish consumption increased from once a week to at least twice a week on the new plan, because of the importance of fish in providing essential omega-3 fatty acids, which help reduce heart disease. Herbs and spices, often a good source of antioxidants, were also added to the diet pyramid.
Emphasis
The emphasis in the new Mediterranean diet, like the original diet, stresses natural foods prepared without breading, batter or coating. The diet de-emphasizes sugar and sweets, putting more emphasis on fresh fruits. Wine, especially red wine, in moderation, which means a 5-oz. glass a day for women and two glasses for men, is encouraged, unless you don't drink for religious reasons or if you have a problem with alcohol. It also emphasizes portion control, daily exercise and drinking enough water to stay hydrated.
Benefits
The benefits of the new Mediterranean diet include a reduction in heart disease. Omega-3 fatty acids, found in olive oil and other unsaturated oils along with fatty fish, reduce triglyceride and low-density lipoprotein, or LDL, cholesterol levels. High triglycerides and LDL levels increase plaque buildup inside blood vessels, which block blood flow and can cause blood clots, heart attack or stroke, according to MayoClinic.com. Saturated fats and trans fats often found in processed food increase triglyceride and LDL cholesterol levels and contribute to heart disease.
Considerations
The new Mediterranean diet, like the traditional diet, doesn't promise weight loss. You can gain weight or not lose weight on any diet if you take in too many calories or don't get enough exercise. The Mediterranean diet is designed for health benefits rather than for weight loss, although following this eating plan makes it easier to cut sweets and other high-calorie and nonnutritional items from your diet.
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