What Is a Mediterranean Diet?
The Mediterranean diet is modeled after the eating patterns in regions of Southern Europe where rates of heart disease are relatively low. The diet emphasizes fresh fruits and vegetables, grains, legumes and healthy fats. Consumption of processed foods and animal products high in saturated fat is kept to a minimum.
Fruits and Vegetables
Eating generous amounts of fresh produce is a key component of the Mediterranean diet and perhaps the most difficult for many people to adhere to. The Mediterranean Diet Pyramid recommends at least seven to 10 servings of fruits and vegetables per day. Emphasis should be placed on consuming a variety of colors, from dark green leafy vegetables, to bright red and orange produce. This ensures that you will be getting a wide range of nutrients and phytochemicals. Eating a daily salad along with a side dish of vegetables at each meal and fruit as a dessert will help you reach the daily recommendation.
Whole Grains and Legumes
High-fiber whole grains and legumes are also a part of the Mediterranean diet. Whole-grain bread, pasta, rice and oatmeal are healthy sources of carbohydrates and supply essential vitamins and minerals. Grains that have been refined and stripped of their fiber content should be avoided. Legumes, including beans, peas and lentils, are high in fiber and are an important source of protein. As such they make an excellent substitute for meat.
Healthy Fats
Contrary to popular belief, the Mediterranean diet is not a low-fat diet. Monounsaturated fats, found in olive oil, nuts and avocados, and polyunsaturated fats, from fish and whole grains, play major roles in the Mediterranean diet. Olive and canola oils are used as the primary cooking oils. The diet aims to reduce saturated fat, which is found in meat and dairy products. Hydrogenated oils, found in fried and baked foods, are also avoided.
Lean Meats and Dairy
While the Mediterranean diet focuses on plant-based foods, meats and dairy are typically consumed in moderation. Fish and shellfish should be eaten at least two times per week. One or two weekly servings of skinless poultry may also be included. Lean cuts of red meat should be consumed no more than once or twice a month. Yogurt and cheese are consumed in Mediterranean countries; however they are typically made from goat's milk, which is lower in unhealthy fats than products made from cow's milk.
Benefits
The Mediterranean diet has been shown to reduce the risk of death from heart disease and cancer and may also help prevent the development of degenerative diseases. An analysis of studies published in the Sept. 11, 2008 issue of the "British Medical Journal" showed a 9 percent reduction in mortality from heart disease and a 6 percent reduction in cancer incidence. Cases of Parkinson's disease and Alzheimer's disease were 13 percent lower in those who followed the Mediterranean diet.
Considerations
The Mediterranean diet closely follows the recommendations of the American Heart Association (AHA); however it contains a little more fat than what the AHA considers ideal. About 30 to 40 percent of calories in the Mediterranean diet come from fat, compared to 20 to 30 percent in the AHA recommendations. It is important when following this diet to reduce intake of saturated fat so that the additional calories from healthy fats do not result in weight gain.
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