Mediterranean Diet - Explained!

What is the Mediterranean Diet?

The Mediterranean diet has become increasingly well known over the last few years. Historically, the traditional Mediterranean diet was considered not just an eating plan but a way of life as well. Named for the Mediterranean Ocean that many regions surround, Mediterranean cuisine can vary quite significantly through varying locations. For example, the folk in Tunisia, Greece, Crete, Spain, and Italy, would all eat quite different local Mediterranean foods on a daily basis. However, the Mediterranean diet philosophy remains the same.

Mediterranean Diet Philosophy.

The Mediterranean diet is quite different from a Western style diet. Firstly, fat consumption is not only allowed, it is encouraged. However, we are not talking deep fried chicken or doughnut style fats, but the monounsaturated and omega fats found in olives, olive oil, avocados, nuts, and oily fish. Contrary to popular opinion, these types of fats are not bad for you, and have been medically linked to better cardiac health and lower blood cholesterol levels.

• Carbohydrates in the forms of whole grains, fresh fruits, breads, cereals, and pastas are also consumed on a regular basis.
• Red wine is allowed in moderation, but only with a doctor's clearance first.
• Fish, and especially oily fish, is eaten regularly, ideally once or twice a week.
• Dairy products, with a lean towards yogurts, and goat's cheeses, are eaten less frequently.
• Red meats are eaten rarely.
• Eggs and poultry are eaten in moderate amounts.
• Seasonal fresh fruits and vegetables are eaten in unlimited amounts.

Butters and margarines, are not consumed. Other animal and dairy fats are eaten infrequently. Full cream milk, creams, and ice creams should be avoided. Olive oil is used instead of butter on breads, and both olive and canola oils are used for cooking. These are the fats that are known as saturated or trans fats, and are linked to heart disease, stroke, and obesity.

Herbs and spices are used as tasty alternatives to salt.

Nuts, especially almonds, pecans, hazelnuts, and walnuts, are eaten as snacks.

The Mediterranean diet is not just an eating plan but a way of life. Meals are lingered over and enjoyed. Often in the Mediterranean culture, eating is a social event, and meals are shared with loved ones and friends. Meals in the Mediterranean are not eaten on the run, or solo in the car, nor in front of the TV.

What can I eat on the Mediterranean Diet?

• Plenty of fresh fruits and vegetables, up to 7-10 serves daily.
• Extra Virgin Olive Oil. (Extra virgin olive oil is best.) Don't get too carried away with the oil bottle as it still does contain calories.
• Garlic is another important component in Mediterranean diets.
• Eggs are allowed up to 4 serves weekly.
• Dairy products and poulty are not eaten as frequently as in the Western world.
• Pastas, breads, and cereals, all whole grains, are eaten on a frequent basis.
• Red meat is eaten infrequently.
• Fish and shell fish, especially oily fish such as salmon, tuna, mackerel, herring and trout. Avoid deep frying the fish.
• Herbs and spices for additional flavor.
• Nuts and seeds, the more mixed the better. Most experts state that a handful of nuts daily is sufficient from a calorie intake point of view.
• Red wine is allowed for those who have a doctor's clearance. Please note that red wine is not suited to everyone.

Watch this video to see some results from worldwide studies narrated by Dr Robert LeFavi, professor of Sports Medicine at Atlantic State University

 

For a more accurate idea of the portions and ratios of foods allowed on the Mediterranean diet plan click here for the Mediterranean diet pyramid.

Health benefits of the Mediterranean Diet.

Many universities and medical experts have recently published proven health benefits of the Mediterranean diet. Here are a few of the more impressive:

1. Reduces risk or early dementia and Alzheimer's disease.
2. Reduces risk of prostate cancer.
3. Reduces risk of diabetes type 2.
4. Pregnant mother's who follow the Mediterranean diet have children with much less incidences of both allergies and asthma.
5. Reduces the bad blood cholesterol, and elevates the healthy cholesterol.
6. Reduces blood pressure.
7. Reduces the risk of heart disease and stroke.
8. Reduces the risk of many forms of cancer.
9. High in natural antioxidants which have been shown to reduce many inflammatory diseases and help with ageing.

A Mediterranean style diet is a healthy eating alternative that offers many proven health benefits, along with flavorsome foods. The Mediterranean diet is well suited to anyone looking for a medically acclaimed eating style or a safe weight loss plan.

This link takes you back to the home page of my down-loadable guide on the Mediterranean diet.

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