American Adaptation of the Mediterranean Diet

The Mediterranean diet is modeled after the eating habits of the Mediterranean region, specifically Italy, Greece and Crete, a Greek island. Traditionally, the Mediterranean diet involved a high volume of plant-based foods and unsaturated fats and small amounts of meats and carbohydrates, which are staples of a typical American diet.

Benefits

Researchers began studying the diet and lifestyle of the Mediterranean people because of the significantly lower rates of chronic diseases, such as heart disease and cancer, compared to Americans. According to "Nutrition and You" by Joan Salge Blake, Greece natives have a 90 percent lower rate of heart disease than Americans, as well as greater longevity. When Americans who had previously experienced a heart attack adopted a Mediterranean diet, their risk of experiencing a second heart attack dropped 50 to 70 percent compared to others who followed a traditional low-fat diet, according to a study published in 2002 in "Circulation" a journal of the American Heart Association.

Foods to Eat

Plant-based foods, such as whole grains, fruits, vegetables, legumes and nuts, provide 60 percent of calories on the Mediterranean diet. Traditionally, more than 75 percent of fat in the diets of the Mediterranean people came from olives and olive oil. Because of this, the American adaptation of the Mediterranean diet encourages you to consume olive oil more than any other types of fat. Avoid butter as much as possible. You may also consume low-fat milk, yogurt and cheeses on a daily basis when following the Mediterranean diet.

Foods to Limit

Traditionally, Mediterranean people ate less than 2 oz. of meat, fish and poultry per day. Egg intake was limited to no more than four eggs per week, including the eggs used in cooking and baking. The American adaptation of the Mediterranean diet recommends consuming two servings of fish per week and avoiding red meat as much as possible. When you consume red meat, limit your intake to once per month, keep portion sizes small, choose lean cuts and trim off any visible fat.

Beverages

Water is the beverage of choice on the Mediterranean diet. You should drink at least eight 8-oz. glasses of water per day when following the diet. The Mediterranean people drank wine daily, usually with meals. Intake was limited and sometimes the wine was mixed with water, according to "Nutrition and You" by Joan Salge Blake. The American adaptation of the Mediterranean diet does not encourage wine, but allows a glass per day with your doctor's permission.

References

• MayoClinic.com; Mediterranean Diet for Heart Health; June 19, 2010
• American Heart Association: Mediterranean Diet
• Medline Plus; Mediterranean Diet; David C. Dugdale; October 6, 2010
• Circulation; "Fish Consumption, Fish Oil, Omega-3 Fatty Acids, and Cardiovascular Disease"; Penny M. Kris-Etherton; 2002