What is the Mediterranean Diet?
The Mediterranean diet has been getting a lot of attention lately due to its growth in popularity. This diet that focuses on eating the same types of foods that are commonly enjoyed in countries located in the Mediterranean region, such as Italy and Greece, in the 60's. It is likely becoming more popular because there have been a variety of
studies that have been published recently showing that this type of eating can help to reduce the chances of heart attack, stroke, diabetes and overall premature death.
Guidelines for the Mediterranean Diet
One of the things that people love about this diet plan is that it does not focus on just one or two concepts. You don't have to consume a ‘super food' every day, and you don't need to eliminate your favorite foods from your diet. Instead, you will get a well-rounded diet that is somewhat more flexible than most other popular options today. The following are some of the essential guidelines that you'll want to follow when adopting the Mediterranean diet:
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Fish – Fish and other seafood will make up the bulk of your proteins. It is recommended you consume seafood at least twice per week, but more is certainly acceptable.
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Lots of Vegetables – Like most healthy diets, vegetables are going to play a key role. Whether raw or cooked, you will want to consume a variety of vegetables every day.
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Fruits – Fruits are also an acceptable food to enjoy frequently, either on their own as a snack or part of your meal.
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Whole Grains – Whole grains and cereals are another staple of this diet, including many types of noodles.
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Red Meat – Red meat is not 100% off limits, it should make up a small part of your overall diet. Most guides suggest a maximum of red meat once per week.
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Processed Foods – Processed foods should be eliminated or minimized on this diet.
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Dairy Products- Dairy products are another food type that you'll want to reduce. This includes milk, cream, and cheese.
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Red Wine – Red wine is perfectly acceptable as part of your daily meals, though always in moderation. The general rule of thumb is to keep it to three or fewer small glasses per day.
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Olive Oil – Olive oil, especially extra virgin olive oil, is essential to this diet and is typically used in sauces and cooking other foods.
Making the Mediterranean Diet Your Own
While these guidelines are a great place to start, each person following this diet will need to make an effort to actually ‘make it your own.' This diet plan is flexible enough that virtually anyone can choose different food options that they enjoy and fit them into their overall diet and lifestyle choices. For example, if you do not like shrimp, you don't have to eat them. Substitute them with other seafood that you may enjoy. If you don't like any type of seafood, you can eat more vegetables, grains or other non-meat foods. Adding poultry,
eggs, and other options can also be acceptable, as long as it is in moderation.
Benefits of the Mediterranean Diet
Since there is almost nothing that is outright banned while on this diet, it is much easier to add in variety, which can make it simpler to follow. While any adjustment to what you are eating is going to take some effort, the flexibility and ease of this diet are certainly going to be a significant benefit. There are also many other health specific benefits that you should take into account when determining whether or not to follow this diet plan:
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Heart Health – A study conducted in 2003 found that those who followed this diet had fewer heart problems and those on this diet had significantly fewer strokes, heart attacks and other issues than a normal low-fat diet.
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High in Antioxidants – This diet is high in antioxidants, which are known for helping improve health, fight cancer and provide you with many other benefits.
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Omega 3 Fats – Thanks to the fish and red wine that are enjoyed on this diet, you will get plenty of Omega 3 fatty acids. These acids help reduce risks of heart disease, reduce inflammation and help you to stay healthy.
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Brain Health – A large study that looked at this type of diet found that it can significantly reduce the risk of cognitive impairments. In fact, those who followed it strictly had a 19% lower rate of mental issues than those who did not.
As more and more studies are done, it is expected that further health benefits will be found from following the Mediterranean diet, which is just one more reason to consider this way of eating.
More than Just a Diet
While there is no set of rules beyond the types of foods you should eat while on this diet, many proponents also highlight the other lifestyle benefits to the way people consumed food in the Mediterranean area. For example, sharing meals with friends and family is highly encouraged. Having a physically active lifestyle, including walking to the market to pick up your foods, was also very common for those who pioneered this type of lifestyle. To get the most out of the Mediterranean diet, consider letting it influence your life beyond the table. You'll find that the lifestyle enjoyed by people of this region in the past was far more relaxing and healthy than what most people experience today.
