The Mediterranean Sea is bordered by 15 countries that grow olives in abundance, including Italy, Greece, Spain and Portugal. Although diets vary from one country to the next, there are some significant commonalities that characterize Mediterranean-style eating. Studied since the 1950s, this regional diet is recognized as one of the healthiest ways to eat, providing ample nutrition and numerous health benefits.
Benefits
An analysis of 50 studies with a total of approximately half a million participants, published in the March 15, 2011, "Journal of the American College of Cardiology," reported proven benefits of the Mediterranean-style diet, including reduced risk of heart disease, type 2 diabetes, obesity and cancer. The diet also had beneficial effects on blood pressure, blood sugar, abdominal fat and triglycerides, which are risk factors for diabetes and heart disease. The researchers attributed the benefits to the diet's anti-inflammatory and antioxidant effects overall, as well as the effects of individual foods, such as fish, olive oil, whole grains, and fruits and vegetables.
Characteristics
Followers of the Mediterranean-style diet eat an abundance of plant-based foods, such as fruits, vegetables, nuts, beans, peas and lentils. They eat whole-grain breads and cereals, such as brown rice, whole wheat bread and oatmeal, instead of foods made with refined grains, such as white rice and white bread. Adherents have a high intake of healthy monounsaturated fats from foods, including olive oil and avocado, and a low intake of unhealthy saturated fats from dairy products, butter and red meat. Fish and red wine are important features of the diet as well.
Regimen
To follow a Mediterranean-style diet, have a colorful mix of at least four servings of vegetables and four servings of fruits each day. Include a serving of beans with a meal daily. Eat several servings of whole-grain foods, and choose sweet potatoes instead of white potatoes. Have a handful of unsalted hazelnuts or almonds for a snack instead of chips. Replace butter with extra virgin olive oil -- use it on breads, salads and vegetables, and in cooking and baking. Season your foods with basil, rosemary, oregano, mint, garlic and lemon. Limit dairy to one serving of cheese or yogurt per day, and eat fish at least twice a week. If you drink alcohol, enjoy a 4 oz. glass of red wine with dinner. Instead of sugary soft drinks, choose water or other sugar-free beverages.
Meal Examples
If you followed a Mediterranean-style diet, you might eat plain yogurt with apricots and honey, along with whole wheat toast for breakfast. For lunch, you could enjoy a whole grain pita stuffed with Greek salad made with cucumber, bell pepper, tomato, onion, parsley, crumbled feta, olive oil and red wine vinegar. For dinner, you might have red snapper topped with thyme, olives and tomatoes, along with vegetables roasted with olive oil and balsamic vinegar, crusty whole-grain bread and a glass of red wine. Be sure to enjoy your meals in a leisurely manner, as people in Mediterranean countries do.
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