The Mediterranean Diet: Simple & Wholesome!

The Mediterranean Diet is the traditional diet of the peoples living around the Mediterranean sea. That includes at least 16 countries, such as Spain, Italy and Greece, so there isn’t one standard Mediterranean diet; rather, it’s an eating pattern.

The Mediterranean Diet has long been touted as a heart healthy diet. During the 1960s, researchers observed that people in the Mediterranean region had fewer coronary heart disease deaths. Further studies found that the eating pattern/diet in this region was associated with lower risk factors for heart disease.

Many dietitians and health organizations, including the American Heart Association and the World Health Organization consider it to be one of the healthiest diets.

The US World News and Report performed a survey in which several health experts evaluated 35 different diets. The following is how the Mediterranean diet ranked:

• #1 in Best Diets Overall
• #1 in Plant based diets
• #1 in Best Diabetes diet
• #1 in Best diets for healthy eating 
• #1 in Easiest diets to follow
• #2 in Best Heart Healthy diets

What are the benefits of eating a Mediterranean diet?

Studies have shown that following the Mediterranean diet leads to:

• Lower weight gain
• Less increase in waist circumference.
• Weight loss, especially when combined with low carbohydrate intake.
• The above benefits promote better cardiovascular health and can help prevent the development of type 2 diabetes.
• Good for the brain
• Cancer prevention
• This is a very sustainable diet for long term adherence.
• Due to it being so fiber rich, hunger is not an issue.

 Key features of the Mediterranean diet

1. Dietary Features:

This diet is more of a plant based diet. Focus is on vegetables, fruit, whole grains, nuts/seeds and healthy oils. This diet is low in red meat, sugar and saturated fat.

1. Eat lots of vegetables and fruit. 7-10 servings per day are recommended. Fill half your plate with them. 
2. Choose whole grains, nuts and legumes. 
3. Try to avoid processed foods. 
4. Use healthy oils for cooking and dipping. Extra virgin olive oil, nuts, peanuts, sunflower seeds, olives and avocados are good choices.
5. Eat fish twice a week. Try to grill rather than deep fry. Salmon, mackerel, tuna, trout and herring are good choices. These are rich in heart-healthy omega 3 fatty acids. Shellfish is also beneficial for heart and brain health.
6. Eat red meat sparingly and less often. When you do eat it, choose lean cuts and small portions (3 oz. or less). Build your meal around legumes, fruits and vegetables.
7. Enjoy some dairy products such as Greek or plain yogurt and small amounts of a variety of cheeses. Avoid flavored and sweetened yogurt.
8. Consume spices and herbs to lessen the need for salt.
9. Eat fresh fruit for dessert. Consume sweets, cakes and candy only on special occasions. 
10. Go meatless at least once a week, more often is better. Build
11. Drink water throughout the day. For more information on how much water you should drink, check out my post on Hydration.
12. You may consume some red wine. Up to 2 glasses per day for men, and 1 per day for women.

Lifestyle Features

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1. Daily physical exercise. For additional information about exercise, check out my posts Exercise Recommendations and Aerobic Exercise
2. Enjoy meals with family and friends

As you can see, it’s easy to adopt this healthy lifestyle. No matter the part of the world you’re from, it’s easy to modify your diet to be more Mediterranean style. It’s not only good for you, but for all the important people in your life.
Let me know in the comments below if you found this post useful, then share it with someone you care for.

Sources:
American Heart Association
US News
Mayo Clinic
Oldways

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