But, since many countries border the Mediterranean Basin and native cuisine varies, knowing how to best benefit from the Mediterranean diet can get confusing.
Research shows the traditional Mediterranean diet before the 1960's, in countries like Southern Italy and Greece, was much healthier than typical modern diets. Life expectancy was higher, with a lower incidence of heart disease and diabetes.
Mediterranean Diet and Healthy Lifestyle Basics
The Traditional Mediterranean Diet was abundant in fiber, antioxidants, phytonutrients, vitamins, minerals and essential fatty acids.
- They ate mainly plant foods – whole grains, beans, seeds, nuts. And fresh fruits and vegetables were eaten in large quantities, up to ten or more servings a day.
- Organic olive oil was used generously. Total dietary fat content could be up to 35% of calories. But saturated fat was only 8% or less.
- Fish was eaten at least two or three times a week. And poultry was served weekly.
- Dairy products were consumed daily in small amounts, mainly as yogurt and cheese.
- Whole eggs were served several times a week, often in whole grain baked goods.
- Lean red meat was eaten just few times a month.
- Honey, as the principle sweetener, was used only occasionally.
- Drinking one or two daily glasses of wine was common.
Making the Mediterranean Diet Work for You
Since it doesn't require radical restrictions of fat or carbohydrates, a modified Mediterranean diet is probably the easiest to maintain on a long-term basis.
- Eat an abundance of natural whole plant foods, with at least 5 to 9 daily servings of fresh fruits and vegetables. A healthy daily salad is an excellent idea.
- Include high fiber foods, like 100% whole grain pasta and sprouted breads.
- Use organic extra virgin olive oil on salads and bread (instead of butter). But remember, olive oil has 100 calories per tablespoon, so use it sensibly.
- Incorporate more fatty fish in your diet, such as salmon, trout and tuna, or take daily omega 3 fish oil capsules.
- Keep saturated fats to a minimum. Choose fish, lean poultry and low-fat dairy over red meat. And use cheese and butter only in moderation.
- Serve beans with meals and eat almonds or walnuts for snacks.
- If you drink alcohol, red wine is preferable, with a limit of one or two glasses daily.
- Avoid Trans-fatty acids (found mainly in deep fried foods and partially hydrogenated oils) and limit high glycemic index carbohydrates (such as white pasta).
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Note: The information contained on this website is not intended to be prescriptive. Any attempt to diagnose or treat an illness should come under the direction of a physician who is familiar with nutritional therapy.
