Sample Mediterranean Diet

The Mediterranean diet is based on the eating behavior of people on the Greek island of Crete. Cretans live longer than many other populations globally, are 20 percent less likely to die from coronary heart disease and have one-third fewer cancer cases than Americans. The Mediterranean diet also reduces risk of obesity, rheumatoid arthritis, Alzheimer's disease and Parkinson's disease, according to research by Faustino Perez-Lopez, M.D., published in "Maturitas" in 2009.

Micronutrients

The Mediterranean diet emphasizes plenty of fresh fruits and vegetables, foods that are rich sources of micronutrients, including vitamins, minerals, antioxidants and phytonutrients. A healthy diet rich in fruits and vegetables may reduce your risk of chronic diseases. Research by Leda Chatzi, M.D., published in "Thorax" in 2007 discovered that children living in rural Crete who consume fruits and vegetables at least twice per day as part of the Mediterranean diet have a low incidence of asthma and allergies. Harvard School of Public Health recommends that you eat five to 13 servings of fruits and vegetables per day, preferably of a variety of colors.

Protein

Protein is an essential macronutrient made from amino acids that builds and maintains the structure of cells and tissues and helps to regulate growth and development of your body. Compared with an American diet that includes red meat, pork and poultry as primary sources of protein, the Mediterranean diet is composed of predominantly plant-based foods with two or three servings of fish and small amounts of cheeses, such as feta, per week. Plant-based foods that contain protein include nuts, legumes and whole grains. Consult your doctor to determine your protein requirements.

Fat

The Mediterranean diet emphasizes healthy fats that include monounsaturated and omega-3 fatty acids needed to promote and sustain your health. Many meals in a Mediterranean diet include olive oil, which contains monounsaturated fatty acids. Research by M. Fito published in "Atherosclerosis" in 2005 found that consumption of virgin olive oil, rich in phenolic compounds with antioxidant properties, reduces LDL cholesterol, the bad cholesterol, and lowers blood pressure. Nuts, in particular walnuts, contain alpha-linolenic acid, an omega -3 fatty acid. Cold-water, fatty fish, such as salmon and sardines, contain eicosapentaenoic acid and docosahexaenoic acid, two types of omega-3 fatty acids. Research by William Harris, Ph.D., published in "Current Atherosclerosis Reports" in 2008, reports that an intake of 400 to 500 mg per day of omega-3 fatty acids is achievable by diet alone and significantly reduces risk for death from coronary heart disease in healthy adults.

Carbohydrate

Carbohydrates are needed for energy. The Mediterranean diet includes whole grains, such as brown rice, bulgar and whole wheat. Research by Cristina Bosetti, Sc.D., published in "Public Health Nutrition" in 2009, reports that whole-grain foods reduce risk of cancers of the upper digestive tract and other parts of the body.