The Mediterranean diet is based on the eating habits of people from the countries along the Mediterranean Sea. The diet emphasizes nutrient-rich, unprocessed foods that prevent health problems and weight gain. The Mediterranean diet lifestyle also features physical activity and makes meals a social engagement -- both of which promote health and well-being.
Features
A Mediterranean diet emphasizes fresh fruits and vegetables, olive oil, nuts and seeds. The diet eschews red meat in favor of lean proteins, such as fish, poultry and beans. Grains and potatoes are eaten at most meals. Eggs and dairy, especially cheese and yogurt, are also commonly eaten. The Mediterranean diet also features fresh foods, rather than processed products. Desserts usually consist of fresh fruit. Red wine is consumed in moderation, about one drink per day for women and two per day for men.
Benefits
Following a Mediterranean diet may help reduce your risk of chronic disease. The diet relies heavily on plant foods that provide antioxidants, vitamins, minerals, phytosterols and fiber -- all of which support heart health. The diet is low in saturated fat; too much saturated fat can contribute to high cholesterol, weight gain and elevated blood pressure. Following a Mediterranean diet plan may also help reduce your risk of developing some cancers, Parkinson's disease and Alzheimer's disease. The diet may also help you manage your weight because it limits your intake of high-calorie, nutritionally void processed foods and sugary snacks.
Considerations
A Mediterranean diet may be higher in fat than is recommended by American health organizations, such as the American Heart Association. However, the types of fats predominant in the Mediterranean diet are unsaturated fats, which, when used instead of saturated fats, may lower your cholesterol levels. If you are following a Mediterranean diet in hopes of losing weight, pay attention to portion control. Large amounts of any food, even heart-healthy ones, can cause weight gain.
Sample Meal Plan
Begin a Mediterranean diet plan with a breakfast of nonfat Greek yogurt, honey and fresh fruit. For lunch, have a large salad made with dark greens such as romaine lettuce and baby spinach, chickpeas, feta cheese, tomatoes, olives and cucumbers. Dress with a mixture of lemon juice, fresh oregano and olive oil and have a crusty whole-grain roll alongside. At dinner, broil or grill a salmon steak and enjoy it with baked new potatoes and steamed asparagus. If you choose to drink, have a glass of red wine as well. Snacks include options such as a handful of walnuts, hummus with red pepper strips, low-fat cheese and whole-grain crackers or fresh fruit.
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