The Mediterranean diet is not a specific diet for weight loss. Instead, the term refers to a general eating pattern that incorporates traditional foods from Mediterranean countries, according to Oldsway Preservation Trust. A Mediterranean diet is low in saturated fat and high in fiber to reduce your risk for heart disease--but be sure to talk to your doctor if you have concerns.
Background
Greece, Crete, Italy and other countries around the Mediterranean Sea have some of the lowest rates of cardiovascular disease in the world. This may be partly due to dietary patterns, according to Langone Medical Center. Other possible benefits of Mediterranean diet include reduced pain from arthritis, better control of blood sugar levels and a lower risk of Type 2 diabetes. A Mediterranean diet cannot prevent any specific diseases; talk to your doctor if you are concerned about your health.
Plant-Based Foods
The Mediterranean diet emphasizes plant-based foods, with whole grains, vegetables and fruits at most meals, according to the Oldways Preservation Trust. The majority of your grains should be from whole-grain sources, and you can eat your vegetables raw or cooked in olive oil, which provides heart-healthy monounsaturated fats. Have fruit instead of sweets for dessert. Nuts and seeds provide heart-healthy unsaturated fats, and you can eat beans regularly for their dietary fiber and protein. Decrease sodium by using herbs and spices for flavors.
Other Components
On a Mediterranean diet, do not eat red meat more than a few times each month, to limit your saturated fat intake. MayoClinic.com states that this diet pattern includes eating fish, poultry, low-fat yogurt, cheese or eggs two or more times per week. Use healthy fats, such as canola oil or olive oil, instead of butter, an animal-based fat that is high in saturated fat and cholesterol. You can have one to two glasses of red wine each day. The Mediterranean Diet Pyramid is a guide that can help you develop a meal plan.
Considerations
Many factors other than food contribute to a healthy diet and lifestyle. Regardless of which foods you eat, maintain a healthy weight or lose weight if you are obese, to reduce your risk for chronic diseases such as heart disease or Type 2 diabetes. Include regular physical activity after you get your doctor's clearance. Oldways Preservation Trust states that the Mediterranean diet is more effective when you get pleasure from your meals, so savor your food. If you are pregnant or have a medical condition that requires special dietary considerations, see your doctor for help in using the Mediterranean diet.
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