Following a Mediterranean diet may extend your life and reduce your risk of chronic disease. As is suggested by its name, a Mediterranean diet plan is based on the lifestyle of people who live in the countries along the Mediterranean Sea. The diet plan closely resembles diets recommended by American health organizations.
Features
A Mediterranean diet plan is based on locally grown fruits and vegetables, potatoes, grains, beans, nuts and seeds. Olive oil is used instead of solid fats, such as butter. Dairy, specifically cheese and yogurt, is usually consumed in moderation on a daily basis. Fish and poultry, along with eggs, are used to supplement the plant-based meals. Desserts typically consist of fresh fruit, and red meat is consumed, at most, just a few times per month. Wine is also a feature of the diet, but consumption consists of just one to two glasses per day.
Considerations
A Mediterranean diet also encourages regular physical activity as a way to encourage weight management. The typical Mediterranean diet features a higher fat intake, 35 percent or more of daily calories, than is recommended for Americans. The fat intake in the Mediterranean diet comes almost exclusively from heart-healthy unsaturated fats found in fatty fish, nuts, avocados and olive oil. Eating these types of fats can lower your cholesterol, especially when they replace saturated and trans fats in your diet.
Benefits
A landmark study, published in the "Journal of the American Medical Association" in September 2004 found that among people aged 70 to 90 years who ate a Mediterranean diet correlated with a 50 percent lower rate of death. The diet is low in saturated fat, the type that can increase your cholesterol levels and hence your risk of developing heart disease. A Mediterranean eating plan also emphasizes healthy proteins, such as fish, poultry and beans, over red meat, which may contribute to colon cancer if eaten to excess. The diet's emphasis on whole, natural foods means processed foods, trans fats, added sugars and excessive sodium are limited.
Sample Plan
A breakfast on the Mediterranean plan might include homemade, low-sugar granola mixed with nonfat Greek yogurt and a generous amount of fresh fruit. At lunch, have a large green salad topped with olives, chickpeas, peppers, grilled zucchini and olive oil and lemon juice dressing. Along with the salad, enjoy a cup of broth-based soup such as minestrone and a crusty, whole grain roll. For dinner, make grilled salmon, roasted potatoes and steamed vegetables. A glass of red wine and a few dates round out the meal. A handful of nuts or fruit make an easy snack.
References
- Oldways: The Mediterranean Diet Pyramid
- Mayo Clinic: Mediterranean Diet
- "Journal of the American Medical Association;" Mediterranean Diet, Lifestyle Factors, and 10-Year Mortality in Elderly European Men and Women: The HALE Project; KT Knoops, et al.; Sept. 22, 2004
- American Heart Association: Mediterranean Diet
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