Foods in the Mediterranean diet have similarities to other healthy diets, but the diet places more emphasis on natural foods. The diet, practiced by populations surrounding the Mediterranean Sea, may help lower the risk of heart disease. Exercise and support networks, such as enjoying meals with family and friends, may also play a role in the heart health of people who benefit from the diet. You can experience a wide variety of acceptable food for the Mediterranean diet.
Fiber Foods
Fruits, vegetables and grains, particularly whole grains, make up a good portion of the Mediterranean diet. The people in Greece average nine servings a day of fiber-rich fruits and vegetables, according to MayoClinic.com. Fruits and vegetables also contain antioxidants to protect the body's cells from damage. People in the Mediterranean often eat plain bread or bread dipped in olive oil instead of using saturated or trans fats, such as butter or margarine. Whole-grain breads, pasta and cereal and brown rice make healthy choices for grains in the diet.
Olive Oil
Olive oil, the primary source of fat in the Mediterranean diet, contains healthy monounsaturated fat, which may reduce unhealthy cholesterol levels, instead of saturated and trans fats. People who practice a Mediterranean diet get more than half their fat calories from monounsaturated fats, mainly from olive oil. Choose extra-virgin or virgin olive oils, which go through the least processing.
Accompaniments
Beans, nuts, legumes, seeds, herbs and spices also help form the basis of a Mediterranean diet. Almonds, walnuts, cashews and other nuts make healthy snacks, but eat no more than a handful a day because they are high in calories. Use herbs and spices, as well as olive oil, to season or prepare foods instead of salt and oils with saturated fats. Moderate amounts of red wine, no more than one drink a day for women and no more than two drinks a day for men, are sometimes included in the diet, but it is optional.
Meat Substitutes
The Mediterranean diet includes at least two servings of fish a week. Salmon, albacore tuna, sardines, halibut, mackerel, lake trout and herring contain omega-3 fatty acids, which lower fatty triglycerides in the blood to reduce the risk of heart disease. Fish play a larger role in the Mediterranean diet than poultry. However, fish and poultry without fatty skin make healthy replacements for red meat, rarely eaten along the Mediterranean.
Low-Fat Dairy
Replace whole-milk products with skim milk, fat-free yogurt and low-fat cheese whenever possible. Limit your intake of whole milk, cheese or ice cream. Dairy products are eaten in low to moderate amounts in a Mediterranean diet. Eat no more than four eggs a week or choose egg whites and egg substitutes.
Member Comments