About The Mediterranean Diet

The Mediterranean diet is modeled after the dietary patterns of individuals from different areas of the Mediterranean region, specifically Crete, Greece and southern Italy. After studying people living in these areas in the 1960s, researchers found that the rate of heart disease was 90 percent lower than in Americans. "Nutrition and You" by Joan Salge Blake states that current research also supports following a Mediterranean diet.

Plant-Based Foods

The Mediterranean diet focuses on a high intake of plant-based foods, such as whole grains, fruits, vegetables, nuts and legumes. These foods are high in fiber and nutrients, and according to "Nutrition and You", accounted for 60 percent of the diet of Mediterranean people in the 1960s. When following the Mediterranean diet, you should consume at least nine servings of fruits and vegetables per day. Consuming a handful of nuts each day can also provide health benefits without adding too many calories.

Healthy Fats

Another important aspect of the Mediterranean diet is its focus on heart-healthy fats. The diet does not limit fat consumption, but rather encourages you to use unsaturated fats, especially olive oil. The monounsaturated fat in olive oil can help reduce low-density lipoprotein cholesterol levels and also contains antioxidants that can help reduce your risk of chronic diseases. Fish, which contains omega-3 fatty acids, is another food to add when following the Mediterranean diet. Eat fish once or twice a week.

Meat and Eggs

Limit the amount of animal-based foods if you're following the Mediterranean diet. Traditionally, Mediterranean people consumed less than 2 oz. of meat and poultry daily and no more than four eggs per week, including those used in baking. The Mediterranean diet suggests consuming red meat only once per month.

Liquids

Most of your beverage intake should be in the form of water. The Mediterranean people drank water throughout the the day. They also consumed a moderate amount of wine, usually with meals. The Mediterranean diet does not encourage drinking wine, but claims that a glass of wine per day with a meal can be beneficial to the health of your heart.

Considerations

The Mediterranean diet does not focus on portion control and the traditional Mediterranean diet pyramid does not provide portion recommendations. The reason for this omission is to encourage you to focus on how frequently you should consume foods from each food group, rather than the specific amounts to consume. The Mediterranean diet is meant to be a guideline for the right types of foods to eat, not a specific diet plan.