What is the Mediterranean Diet?
The Mediterranean Diet approximates the heart-healthy diet and traditional cooking style of the parts of Italy, Greece, Spain, and Morocco that surround the Mediterranean Sea. While there is no specific program for the Mediterranean Diet, you can easily find lots of recipes, meal plans, and food recommendations.
A study of 1.5 million healthy adults showed a reduced incidence of cancer, fewer cancer deaths, and fewer cases of Parkinson’s disease and Alzheimer’s disease among people who followed the Mediterranean Diet compared to people who did not follow this diet. Researchers have concluded that the Mediterranean Diet may help prevent many of the major chronic diseases of our times.
If you think of the Mediterranean diet as a pyramid, fruits, vegetables, grains (mostly whole grains), olive oil, beans, nuts, seeds, herbs and spices are on the bottom, the widest part of the triangle. These foods form the basis of every meal. Fish and seafood make up the next level, eaten often–at least two times each week. Poultry, eggs, cheese, and yogurt are second from the top, with moderate portions. And at the top of the triangle, in the smallest space, are meats and sweets, which are to be eaten less often than the other foods.
When you follow the Mediterranean Diet you eat mostly plant-based foods. Instead of eating large amounts of food, you eat small portions of fresh, high quality food. The point is to eat slowly, enjoy your food, and savor the experience.
What the Mediterranean Diet Costs
You can find all the information you need in order to follow the Mediterranean Diet on the Internet and in books. There are a number of commercial programs available that may provide you with additional support and information, but they are optional. You do not have to purchase anything or enroll in a program to participate in the Mediterranean Diet.
Eating the Mediterranean way entails eating smaller quantities of higher quality food. This may or may not affect the total cost of your food.
How to Follow the Mediterranean Diet
Fruits and vegetables are the mainstays of the Mediterranean Diet, with seven to 10 servings a day. Don’t overcook your vegetables, and buy seasonal veggies if you can.
For protein you rely heavily on fish, preferably fatty fish like mackerel, lake trout, salmon, albacore tuna and sardines—all of which are high in omega 3 fatty acids. Don’t fry your fish. Chicken is good, but eat less of it than fish. You can eat a modest amount of unsalted nuts and nut products: almonds, cashews, pistachios, walnuts, natural peanut butter, almond butter, and tahini (sesame paste). Low-fat dairy is allowed.
If you choose to eat red meat, select lean cuts and limit yourself to 12 to 16 ounces a month. You can have as much unsweetened coffee and tea as you want.
Instead of salt, you use herbs and spices, vinegar and lemon juice to season your food. You use olive or canola oil in place of butter. Try dipping your bread in olive oil instead of smearing it with margarine or butter. Olive oil is both delicious and an excellent source of monounsaturated fat, which helps reduce your level of LDL (bad) cholesterol, which reduces your risk of heart disease and stroke. Extra virgin and virgin olive oils are the least processed of the olive oils and have the highest amounts of antioxidants.
The Mediterranean cultures enjoy wine with your meals, and you can too–in moderation, as long as it does not put you or other people in danger. The recommended amounts are: no more than one glass a day for men over 65 years old and for women and no more than two glasses for men under 65.
You do not need to cut your intake of fats, just use healthy fats like avocados and olive oil. Avoid processed and packaged foods as much as possible.
Here’s what you might eat in a day: Buckwheat pancakes with maple syrup and strawberries for breakfast; Chickpea salad with onions and green pepper and olives for lunch; Whole grain crackers with hummus for a snack; and Chicken kabobs for dinner.
The Mediterranean Diet is not just about food; it’s about lifestyle, too. So, exercise at the level that is healthy for you, relax, and share your meals with friends and family.
Benefits of the Mediterranean Diet
Research confirms that the Mediterranean Diet is a healthy, balanced diet that has the potential to prevent or relieve serious chronic diseases.
The Mediterranean Diet is a diet for life. It is easy to follow and the foods are readily available. The diet costs nothing more than the food. It includes exercise and other positive lifestyle choices.
Vegetarians can easily use this diet. You can get a Mediterranean-style meal at a variety of restaurants, so eating out is not a problem.
Olive oil may be helpful in reducing inflammation.
Concerns about the Mediterranean Diet
The transition into eating the Mediterranean way can be difficult for people who eat a lot of meat.
Olive oil is a healthy fat, but large quantities of even healthy fats can cause you to gain weight.
Is the Mediterranean Diet for You?
The Mediterranean Diet has proven benefits and no significant risks for most people. It may be a great way for you to lose weight and begin a healthy lifestyle. Nonetheless, it is a good idea to talk to your doctor before you begin any new diet. Your doctor can assess whether the Mediterranean Diet is a reasonable diet for meeting your personal health and weight goals. And if you have any questions or concerns while you are on the diet you can discuss them with your doctor.