The Mediterranean diet is based on the foods and beverages traditionally consumed by the people living in the countries bordering the Mediterranean Sea. This diet is recognized for its health benefits ranging from promoting cardiovascular health to reducing the incidence of Alzheimer's disease. To optimize your health benefits, select foods from the Mediterranean Diet Pyramid, exercise regularly and consume red wine in moderation.
Fresh Fruits and Vegetables
A plentiful daily intake of fresh fruits and vegetables is strongly encouraged on the Mediterranean diet. Base each of your meals on this food group. Opt for raw or lightly cooked fruits and vegetables, because in this form, they retain fiber and nutrients. Green leafy vegetables, such as kale, spinach, collards, Swiss chard and mustard greens are sources of both fiber and nutrients.
Beans and Legumes
Beans and legumes, once considered the mainstay of a poor man's diet, are allowed on the Mediterranean diet. Prior to the 1960s, the incidence of chronic disease was low and adult life expectancy was high among the people living in the countries around the Mediterranean Sea. This changed as the economies of these countries improved and the people followed more of an Western-style diet. Choose from the wide variety of beans and legumes such as lentils, navy beans, pinto beans and garbanzo beans and base your meals around these foods. This food group provides protein, fiber, minerals and vitamins and can be used in place of meat.
Nuts, Herbs, Olives and Olive Oil
Nuts, such as almonds, walnuts and hazelnuts, are part of the Mediterranean diet. Olive oil is recommended as a monounsaturated fat source and it can be a substitute for butter. By using herbs to flavor your foods, you'll be using less fat and added salt when cooking. Olives, which are native to the countries along the Mediterranean, are allowed on this diet.
Whole Grains
There is a diversity in the cultures and cuisines of the countries bordering the Mediterranean Sea. Whole grains are a major part of this diet and may appear in bread, pasta, couscous or cereal. If you choose to follow this diet, choose whole grain pasta, whole wheat or multi-grain breads and whole grain cereals, such as oatmeal.
Fish and Seafood
Fish and seafood are allowed with a recommendation of at least two servings each week. Typically, the people of the Mediterranean eat seafood and fish but limit their consumption of poultry, dairy and red meat. Serving poultry over red meat and occasionally eating lean cuts of red meat are ways to follow this diet. The American Heart Association recommends choosing low-fat dairy products and eating eggs a maximum of four times a week.
Member Comments