 The Mediterranean Diet
Mediterranean-style diets are often close to our dietary recommendations, but they don’t follow them exactly. In general, the diets of Mediterranean peoples contain a relatively high percentage of calories from fat. This is thought to contribute to the increasing obesity in these countries, which is becoming a concern.
People who follow the average Mediterranean diet eat less saturated fat than those who eat the average American diet. In fact, saturated fat consumption is well within our dietary guidelines.
More than half the fat calories in a Mediterranean diet come from monounsaturated fats (mainly from olive oil). Monounsaturated fat doesn't raise blood cholesterol levels the way saturated fat does.
The incidence of heart disease in Mediterranean countries is lower than in the United States. Death rates are lower, too. But this may not be entirely due to the diet. Lifestyle factors (such as more physical activity and extended social support systems) may also play a part.
The historical pattern includes the following (with several parenthetical notes adding contemporary public health perspective):
- An abundance of food from plant sources, including fruits and vegetables, potatoes, breads and grains, beans, nuts, and seeds.
- Emphasis on a variety of minimally processed and, wherever possible, seasonally fresh and locally grown foods (which often maximizes the health-promoting micronutrient and antioxidant content of these foods).
- Olive oil as the principal fat, replacing other fats and oils (including butter and margarine).
- Total fat ranging from less than 25 percent to over 35 percent of energy, with saturated fat no more than 7 to 8 percent of energy (calories).
- Daily consumption of low to moderate amounts of cheese and yogurt (low-fat and non-fat versions may be preferable).
- Weekly consumption of low to moderate amounts of fish and poultry (recent research suggests that fish be somewhat favored over poultry); from zero to four eggs per week (including those used in cooking and baking).
- Fresh fruit as the typical daily dessert; sweets with a significant amount of sugar (often as honey) and saturated fat consumed not more than a few times per week.
- Red meat a few times per month (recent research suggests that if red meat is eaten, its consumption should be limited to a maximum of 12 to 16 ounces [340 to 450 grams] per month; where the flavor is acceptable, lean versions may be preferable).
- Regular physical activity at a level which promotes a healthy weight, fitness and well-being.
- Moderate consumption of wine, normally with meals; about one to two glasses per day for men and one glass per day for women (from a contemporary public health perspective, wine should be considered optional and avoided when consumption would put the individual or others at risk.)
Common Foods of the Mediterranean Diet
* Bread, Pasta, Grains (Bread, Pasta, Rice, Couscous, Polenta, Potatoes)
* Fruits (Olives, Avocados, Grapes)
* Vegetables (Spinach, Eggplant, Tomatoes, Broccoli, Peppers, Mushrooms, Garlic, Capers Beans)
* Legumes, Nuts (Almonds, walnuts and other nuts; Chick peas, white beans, lentils and other beans; Peanuts)
* Olive Oil
* Cheese & Yogurt
* Fish (Shellfish, Sardines)
* Poultry (Chicken)
* Eggs
* Sweets (Pastries, Ice Cream, Cookies)
* Meat (Veal, Lamb)
Daily Exercise: walking, house cleaning, running, soccer, tennis, golf, swimming, hiking, scuba diving, basketball, baseball, football, skiing, surfing, yard work, rollerblading, dancing, weight lifting, love-making.
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