The term "Mediterranean Diet" includes a variety of foods traditionally associated with cultures living around the Mediterranean Sea. Although there isn't one single Mediterranean diet, the term is usually refers to a set of common characteristics including the low intake of meat, dairy and refined flour and sugar; high intake of fresh fruits, vegetables, seafood, grains, nuts and legumes; and high intake of olive oil, which is often the main source of fat. Several studies have demonstrated the heath benefits resulting from the Mediterranean diet. However, certain precautions should be followed when adopting a Mediterranean diet.
Low Iron
The low amounts of red meat consumed in a Mediterranean diet can lead to low levels of iron in the body, explains MedlinePlus. If you're considering starting a Mediterranean diet, be sure to supplement decreased meat consumption with foods that contain high levels of iron, such as lentils, beans and spinach.
Weight Gain
Mediterranean diets often provide a large percentage of calories from fat, which can contribute to weight gain and obesity. This consumption of high levels of calories from fat may be one reason for rising rates of obesity in Mediterranean countries, according to the American Heart Association. Carefully monitoring portion sizes can help you prevent weight gain on a Mediterranean diet.
Low Calcium
Decreasing dairy consumption while on a Mediterranean diet may lead to low calcium levels, cautions MedlinePlus. Ask your doctor about taking calcium supplements if you want to start a Mediterranean diet.
Alcohol Abuse
Since red wine is often consumed with meals in a Mediterranean diet, the chances of alcohol abuse may increase. If you or anyone in your family has a history of alcohol abuse, you should avoid drinking wine during meals, advises MedlinePlus.
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