Example of a Typical Mediterranean Diet

Overview

The Mediterranean diet "incorporates the basics of healthy eating---plus a splash of flavorful olive oil and perhaps a glass of red wine" that are the hallmark of traditional cooking in the regions bordering the Mediterranean Sea, according to the Mayo Clinic. Following the diet can help lower cholesterol and perhaps even help prevent heart disease.

Significance

The Mediterranean diet avoids saturated fats, especially those derived from red meat and dairy products.

Types

Types of food that a person participating in the Mediterranean diet typically would eat include olives, fruits and vegetables, hummus, olive oil, salmon, tuna, pita bread, feta cheese, goat cheese and, occasionally, eggs.

Effects

The Mediterranean diet promotes eating protein derived from vegetables, nuts and fish, which contain less saturated fat than protein from dairy products or meat.

Benefits

A 2009 study, published in "Annals of Internal Medicine," suggests that some type 2 diabetes patients might no longer require medication after following the Mediterranean diet.

Misconceptions

The American Heart Association cautions that Mediterranean-type diets typically derive a fairly high percentage of their calories from fat, which could contribute to rising obesity rates in Mediterranean countries. Although the diet focuses on eating more vegetables and limiting saturated fat, it has not been proved to prevent heart disease in all people.