What is the Mediterranean Diet?

June 11, 2013

General, Tips & Tools

Have you heard of the Mediterranean Diet?living mediterranean

The Mediterranean Diet is a way of eating that is common in the countries surrounding the Mediterranean Sea.  We are heavily influenced and get many dishes and recipes primarily from the immigrants who came to the US from Greece, Italy, France, Turkey, and Spain.  What these countries have in common and have attributed to many health benefits which includes increased life span, improved brain function, better eye health, lower risk of certain cancers, decreased risk of heart disease and diabetes, lower levels of blood pressure and LDL cholesterol, protection against Alzheimer’s and Parkinson’s diseases, improved rheumatoid arthritis, better fertility, and a greater chance of delivering a healthier baby.

What are the key characteristics of Eating Mediterranean?

Most of the countries along the Mediterranean Sea consume a diet rich in

  • Vegetables! Typically found in every meal – try grilled with drizzle of olive oil
  • Grains are a staple – whole grains (not starchy white rice) – as side dishes, in salads, or as part of a main course mixed with a protein and vegetables
  • Fruit is food found at nearly every meal – very typical for dessert
  • Seafood – a couple of times per week – go for things like sardines, tuna, herring, and salmon for the omega-3 boost; shellfish are also typical and good for heart health
  • Healthy fats from olives, olive oil, and avocados
  • Legumes, beans, nuts, and seeds are both healthy fats and sources of protein and fiber
  • Spices – lots of varieties to bring out the flavors in food and reduce the need for salt
  • Cheese & Yogurt are the most common forms of dairy product – go for low fat versions and in moderation
  • Eggs are very popular at any meal – not just breakfast
  • Meat is not on the daily menu and when it is part of the meal it is lean and in smaller portions
  • Sweets are also consumed infrequently and in smaller amount
  • Wine is very common – daily but in moderation

The Mediterranean Food Pyramid is an excellent key for what to eat and how much of each category in a typical week.

 MedDiet Pyrimid

 

What else makes the Mediterranean Diet so healthy? The lifestyle that goes with it!

  • Eating is an event – to be enjoyed with others
  • Moderation is key – smaller plates and portions keep the amount of calories consumed in check
  • Daily physical activity is part of the average routine – many take walks directly after meals

Give it a try – there are many resources out there to go along with all the studies to give you the best reasons and the best recipes!  Just be sure you follow the basic guidelines for portions, how often to eat certain foods, and enjoy each meal with friends and family as well as the walk afterwards!

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4 Responses to “What is the Mediterranean Diet?”

  1. ??? Says:

    Sins of the Flesh had the potential to go a bit farther, but made a few bad mistakes. The story centers rural medieval time period where two painters for the church, both wanting to become more involved in the priesthood, are competing against each other .

    Reply

  2. sexy fuck Says:

    Sins of the Flesh had the potential to go a bit farther, but made a few bad mistakes. The story centers rural medieval time period where two painters for the church, both wanting to become more involved in the priesthood, are competing against each other .

    Reply

Trackbacks/Pingbacks

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