In a word, yes. It isn't really a weight loss diet although it can help you lose weight. It isn't a diabetic diet, but can easily be adjusted if you have diabetes. It is a heart-healthy lifestyle diet. Up until the 1960s, it was the traditional diet of people who lived in countries with Mediterranean shores. It was a diet of necessity for people of moderate means, developed with the foods that were plentiful and inexpensive.
Protein
The main source of protein in these areas was fish and seafood. Chicken was available, but red meat was uncommon and expensive. If you adopt the Mediterranean way of eating, you will seldom eat red meat. Instead, you will use small to moderate portions of chicken in addition to the fish that is the protein mainstay of this eating pattern. Vegetarians can easily adapt the diet to their needs as nuts, legumes and occasionally eggs, cheese, and yogurt are used as protein sources.
Fats
One of the most striking differences between the Mediterranean diet and the American diet is the use of olive oil for the main source of fat. It is used for cooking, for spreads, sauces, and dressings. The daily use of olive oil is thought to provide one of the heart benefits of this diet according to MayoClinic.com. Nuts also supply a healthy fat and are used in cooking as well as eating raw. Over half of the fat in the diet is from these monounsaturated fats.
Carbohydrates
Depending on the country, the predominant carbohydrate may be pasta, rice, whole grain bread, other whole grain foods, or potatoes. The heavy use of fresh fruits and vegetables supply other complex carbohydrates. This fresh produce is also rich in vitamins and minerals. Unprocessed locally grown foods are the foundation of the Mediterranean diet. Use fresh fruits and vegetables grown in your area for the best taste and highest nutritional value. An herb garden can supply extra flavor and nutrition to your Mediterranean meals.
Sweets and Treats
There are no cakes, pies, candy, or ice cream on this diet. They should be restricted to special occasions to lower the amount of saturated fat and processed sugar in your diet. Fresh fruit is the dessert when you eat Mediterranean style. One allowed treat is the moderate use of red wine with meals. The American Heart Association agrees that the Mediterranean diet generally follows its guidelines. They also mention more exercise and less stress as being possible factors in the lower rates of heart disease found in people who historically have followed this diet.
Salt
This is one of the few cautions with this diet. Some cheeses, processed olives and some other ingredients are high in salt, so their use should be limited. If the Mediterranean diet will constitute a radical change from your usual fare or you have health concerns, check with your doctor before starting this or any other special eating plan. If you are trying to lose weight, you will have to count calories or be very careful with your portions of the richer foods. One of the biggest benefits of the Mediterranean diet is that you never really need to go off it. It was and is a healthy way to eat.
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