The area surrounding the Mediterranean Sea encompasses many different countries and cultures. When referring to the Mediterranean diet, most look mainly to the eating habits of Italy and surrounding areas. People in these parts eat more omega-3 fatty acids originating from vegetables and fish and more fats as monounsaturated fatty acids from olive oil. Although eating patterns may vary, knowing a few basics may help incorporate the Mediterranean way of eating into your daily meals.
Fats
Olive oil is a staple throughout the Mediterranean and is made from the pressings of ripe olives. The first pressing is considered the finest olive oil, has less than 1 percent acidity and is called extra virgin olive oil. Extra virgin olive oil contains iron and vitamins A, B1, B2, C, D, E and K and is a rich source of monounsaturated fat. Unlike animal fats, such as butter, monounsaturated fat does not raise cholesterol levels. Replace cooking oils and fats with extra virgin olive oil and eat more avocados and nuts, such as walnuts, pecans and almonds. For more omega-3 fatty acids, add salmon, tuna, trout and sardines to your weekly menu to replace meat.
Plant Foods
Following a Mediterranean style diet has helped 1.5 million Americans reduce their risk of cardiovascular problems as well as reduce the incident of certain cancers, Parkinson's disease and Alzheimer's disease, according to the Mayo Clinic. Avoid highly processed foods and foods made with refined sugars and replace them with 5 to 15 servings of fresh fruits and vegetables each day. Use high-quality vinegars, such as balsamic, and herbs to season instead of salt. Whole grain breads and flours are another staple on a Mediterranean table, as well as more nuts, seeds, beans and legumes. Breads are often dipped in olive oil instead of being spread with butter.
Meats and Cheeses
Fish and seafood should be eaten at least twice a week, as well as poultry such as skinless chicken or turkey. Lamb is also an acceptable substitution for red meats, which should be limited to no more than two or three times per week. Parmesan, Romano and feta cheeses can be used instead of meats on salads or with fruit for a light lunch or as a dessert. Unsweetened yogurt is a healthy choice, but limit eggs to no more than four per week. Also limit high-fat dairy products.
Wine
Many doctors do not like to encourage alcohol consumption, so seek advice before enjoying this Mediterranean choice of beverage. Wines, especially red wines, contain phytochemicals, which may help reduce the risk of heart disease. Consumption of about 5 oz. per day for women and 10 oz. for men at meals is considered moderate and may also decrease the risk of certain cancers. If there is a history of alcohol abuse in your family, or you have liver or heart disease, you may want to refrain from drinking alcohol.
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