The Mediterranean diet represents a dietary pattern and lifestyle change, not a temporary weight loss method. It is founded in the traditional eating habits of cultures bordering the Mediterranean Sea, including those living in Greece, southern Italy and Crete. The people in these cultures lived on natural foods supplied by the land and sea and had a higher life expectancy -- despite the diet being viewed as that of the poor. The Mediterranean diet remains steadfast in providing a host of nutritious and heart-healthy benefits.
Plant-Based Foods, Carbohydrates and Fiber
The crux of Mediterranean meals lies in the incorporation of plant-based foods. Whole grains including wheat products, oats, brown rice, bran, or barley and fresh fruits and vegetables represent key sources of vital nutrients in your diet. Vitamins, minerals, carbohydrate energy, antioxidants and fiber are supplied by plant-based foods. This diet emphasizes consumption of whole or natural foods rather than processed and refined varieties. Avoid white or refined grains, eat vegetables raw or lightly cooked and include fruits as a side or dessert to each meal.
Animal-Based Foods, Protein and Fat
The majority of your animal-based protein in a Mediterranean style diet comes from two weekly servings of fresh fish and small daily servings of cheese and yogurt. Fish is plentiful in omega-3 fatty acids, which are important for heart-health and nervous system functions. Opt for low-fat dairy items to minimize saturated fat intake. Beans, nuts and seeds are plant-based forms of protein you can include into your meals daily. These foods supply a rich source of protein, fiber, B vitamins and unsaturated fats. Include baked poultry and eggs a few times a week. Limit red meat consumption to lean cuts, once or twice a month.
Olive Oil, Herbs and Spices
The key ingredient to each Mediterranean meal is olive oil. Nutritionally, olive oil is the principle source of dietary unsaturated fat. It contains omega-3 fatty acids, has antioxidants and phytonutrients, important for reducing the risk of inflammation and arterial clots. Olive oil is used for baking, as a saute, seasoning vegetables or as a salad dressing. It is meant to replace your use of butter, margarine, lard, shortening and fatty dressings. Herbs and spices, including cinnamon, sage, ginger, thyme or clove, minimize your need for salt while also adding flavor to your foods.
Beverages, Treats and Portions
Moderate daily consumption of wine is part of the Mediterranean diet and this generally means one 5 oz. glass for women and two glasses for men, but consult your physician first. Quench your thirst throughout the day with water and real fruit juice. The occasional sweet treat, such as a fruit tart, sorbet or biscotti, can follow a good meal once or twice a week, but fresh fruit is favored as the dessert of choice. As with any dietary pattern, portion size is key to calorie intake. Choose larger portions of the lower-calorie foods, like fruits and vegetables, instead of large portions of dairy, meat and treats.
Summary of Benefits
The Mediterranean diet emphasizes heart-healthy eating patterns by increasing your produce and whole grain intake and minimizing saturated fats. You may reduce your risk of cancer with this diet style because of its high-fiber for colon health and minimal red meat consumption for breast and prostate health. The risk of obesity and metabolic syndrome decreases with this diet because it includes healthy carbohydrates from low-calorie plant foods that metabolize slower during digestion.
References
- Oldways Preservation Trust: The Oldways Mediterranean Diet Pyramid
- MayoClinic.com: Mediterranean Diet; Choose This Heart Healthy Diet Option; June 2010
- University of Arizona Health and Nutrition Conference: Mediterranean Diet Deconstructed; Wendy Kohatsu M.D., et al.; May 2009 (PDF)
- Jackson Siegelbaum Gastroenterology: Mediterranean Diet; Frank W. Jackson, M.D.; 2008
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