The traditional Mediterranean diet is one followed by the people who live along the Mediterranean Sea, encompassing countries as diverse as Spain, Greece, Turkey, Italy, Lebanon and Israel. Adopting an American version of this diet may help with weight loss, suggests a study in the "New England Journal of Medicine" published July 17, 2008.
Features
The traditional Mediterranean diet comes naturally to the people of the region as they take advantage of local, seasonal produce. As much of the region is near the coast, fish and shellfish are a predominant protein source. Olives are major crop, so they -- and their oil -- feature strongly. Cows and goats provide milk, rather than meat, so yogurt and cheese are common. Whole grains and nuts are other elements in the culinary traditions. Wine has always been part of the Mediterranean culture, but it is used in moderation.
Considerations
While Americanized versions of the Mediterranean diet emphasize portion sizes, those who consume a traditional Mediterranean diet tend to pay attention to hunger cues and naturally consume foods in moderation. Measuring and weighing food and ingredients is not a characteristic of the traditional Mediterranean diet. Sweets, like candy, cookies and cakes -- especially highly processed, packaged versions -- are rarely or never consumed. Instead, fresh and dried fruits, honey sweetened yogurt or homemade baked goods are used for occasional desserts.
Lifestyle Factors
A traditional Mediterranean lifestyle includes walking and other daily activity, which helps with health and weight management. Enjoying food with family and friends, instead of gobbling down a frozen hot pocket sandwich between meetings, is another hallmark of traditional Mediterranean dining. Savoring food and appreciating its attributes helps make meal time more satisfying. Water is the drink of choice, rather than sugary soda, artificially sweetened beverages or corn syrup-enhanced juices.
Specific Foods
Whole grains like bulgur wheat, oats, rice, rye, barley and corn offer fiber and nutrients. Raw or cooked vegetables, prepared with olive oil, are eaten at most meals. Traditional vegetables include eggplant, leafy greens, tomatoes, peppers, zucchini, beans and legumes. Fruits such as grapes, figs, prunes, apples and citrus are common. Fish types include tuna, sardines and bream and they offer healthy omega-3 fats. If meat is eaten, it is usually in small portions of lean cuts. Eggs are also an essential source of protein and nutrients.
Sample Meals
Breakfast might consist of a slice of crusty, whole-grain bread with Greek yogurt and berries. At lunch, the traditional diet might include a salad with chickpeas, cucumbers, tomatoes, feta cheese and olives dressed with olive oil and lemon. For dinner, enjoy grilled fish with roasted vegetables and couscous. Snack on nuts, fresh fruits and dips like hummus or tzatziki, made with yogurt, cucumbers and lemon juice. About 5 oz. of wine total is typically enjoyed daily, notes MayoClinic.com.
Member Comments