The Mediterranean diet is based on the health benefits associated with foods regional to Greece and Italy. Traditionally, Greek natives eat food that is local to the land, such as fresh seafood, grains, seasonal fruits and vegetables. Filling your diet with these healthy foods is beneficial for your health, but moderation is key for a balanced diet.
Definition of Balanced Diet
Having a balanced diet means consuming all of the nutrients your body needs, without having too much or too little of any single one. Enjoying foods from a variety of food groups and eating as many different colored foods as possible provides an array of many essential vitamins, minerals and antioxidants. When you eat too much from a certain food group or restrict particular foods from your diet, it becomes unbalanced. An unbalanced diet can lead to weight gain, problems with nervous system function or abnormal growth and development, explains the University of Maryland.
Foods in the Mediterranean Diet
Following the Mediterranean diet is a balanced plan, as long as you limit your fat servings and enjoy foods in moderation. Greeks consume whole-grain foods at each meal. In addition, they enjoy fresh produce that is locally grown and in season at every meal. Fish and seafood, enjoyed several times per week, are a common ingredient in many Greek dishes. Red meat and lamb are included, but only a few times per month. Sweets and processed foods are very limited, since many treats or desserts are as simple as a piece of whole fruit or berries.
Health Benefits
The Greek or Mediterranean diet is rich in heart-healthy monounsaturated fats, or MUFAs, found in avocados, nuts and seeds. MUFAs do not raise your blood cholesterol the way saturated fat does, explains the American Heart Association. This may be a reason for a low incidence of heart disease in this region. Additionally, many dishes are seasoned with fresh herbs and spices, as opposed to salt or butter. These ingredients provide tons of flavor without excessive calories or sodium intake.
Other Considerations
A large portion of the Greek diet comes from fat, a concentrated energy source. Fat has more than double the calories of protein and carbohydrates. According to the Mayo Clinic, both carbs and protein have 4 calories per gram, while fat has 9 calories per gram. The high percentage of fat intake in this diet may be a contributor to obesity; however Greeks tend to be more active than Americans, some work on their own land and walk as a source of transportation. While diet plays a role in overall health, physical activity is a key to help maintain weight and reduce risk of chronic disease.
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