The Mediterranean diet describes an eating lifestyle that emphasizes monounsaturated fats, fresh fruits and vegetables. Several diet books popularized the diet, providing meal plans and a detailed explanation of its benefits. The diet includes a set of guidelines of recommended daily, weekly and monthly servings of different food groups. It also incorporates recommendations of the Dietary Guidelines for Americans for reduced sodium intake. The versatility of the diet leaves room for modifications to your tastes.
Health Benefits
The diet has gained attention in the scientific community because of its health benefits. A 2011 study by Harokopio University in Greece found that the diet reduced the risk of metabolic syndrome. This condition is a group of health issues such as high blood pressure that increases the risk for developing heart disease, diabetes and other health problems. A 2010 study by the Imperial College London also found that the diet can help prevent weight gain.
Components
The crux of the Mediterranean diet is using fruits and vegetables as the basis of all of your meals. Whole grains feature prominently in the plan. The diet also encourages the use of olive oil as a healthier fat option than butter or other saturated fats. Limitations also exist. You will have restrictions on the amount of meat and sweets in your diet. Fish, seafood and poultry will make up your primary protein sources.
Customizing Your Diet
The diet provides guidelines that you can customize to fit your tastes. For example, while the diet emphasizes whole grains, you have several options including brown rice, barley and quinoa. You can choose the grain you prefer. If you are not particularly fond of some vegetables, you can incorporate them into flavorful sauces to mask their taste. If you don't like olive oil, you can use a light oil rather than the stronger-flavored extra virgin olive oil.
Cutting Costs
You might find that you need to do some modifications to the diet in order to make it cost effective. For example, you can buy fruit in season or from local sources to cut costs. You can also buy almonds or other healthy nuts and grains in bulk. While the diet calls for fresh produce, you will find that you needn't cut back on nutrition or taste by buying frozen items instead. On the positive side, you can find that reducing meat to a few times a month will save you some money. The diet gives you some flexibility to choose items which can better meet your budget.
References
- USDA Center for Nutrition Policy and Promotion: Foods and Food Components to Reduce
- "American College of Cardiology Foundation"; The Effect of Mediterranean Diet on Metabolic Syndrome and its Components; CM Kastorini, et al.; March 2011
- "American Journal of Clinical Nutrition"; Mediterranean Dietary Patterns and Prospective Weight Change in Participants of the EPIC-PANACEA Project; D. Romaguera, et al.; October 2010
- MayoClinic.com: Mediterranean Diet -- Choose this Heart-Healthy Diet Option
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