The Mediterranean Diet

The idea of the Mediterranean Diet was first made public by Dr Ancel Keys in 1945, an American doctor stationed in Italy. It gained widespread recognition in the 1990s as a modern nutritional concept modeled on traditional ways of eating in mediterranean countries like Italy, Greece and Spain.

The Mediterranean Diet says that consuming olive oil and red wine will combat obesity and lower the risk of heart disease. The Mediterranean diet gets its name from the traditional nutritional patterns in countries which border the Mediterranean Sea. Many variations of Mediterranean diet exist due to social, political and economically differences between those Mediterranean countries. However, the Mediterranean diet does share one common characteristic - the large consumption of olive oil, which dominates all Mediterranean meals.

How The Mediterranean Diet works

The Mediterranean Diet seems to be a contradiction in itself; it encourages you to eat more mono-saturated fats to become healthier!

The Mediterranean diet works on the idea that most of their traditional meals consist of monounsaturated fats (ie. olive oil) which counteracts the animal fats. Monounsaturated fats, unlike animal fats do not raise blood cholesterol levels. Monounsaturated fats are the ‘good’ fats which are required for the body in order to function properly.

Advocates of the Mediterranean diet also say that moderate consumption of red wine, which is consumed frequently in Mediterranean diets, is also a significant factor in reducing heart disease. Red wine is known for its antioxidant qualities and contains bioflavonoid, which helps to eliminate bad toxins in the body.

Characteristics of the Mediterranean Diet

Although there are several variations of the Mediterranean diet, however all share the same characteristics.

The Mediterranean diet consists of:

  • High consumption of olive oil (emphasis on consuming monounsaturated fat)
  • High consumption of fruits, vegetables, breads, cereals (such as pasta, beans, nuts and seeds).
  • Moderate consumption of fish and poultry.
  • Moderate consumption of wine (two to three times a week).
  • Low consumption of eggs and red meat.

Tips for planning your Mediterranean Diet:

  • Make plant foods the main dish at all your meals.
  • Eat grains such as couscous, polenta and bulgur in addition to breads, cereals and pasta.
  • Look for unprocessed foods that are grown nearby.
  • Use the healthier fats to add richness and flavor to your cooking. Emphasize olive oil and nuts
  • Add flavor to foods with plenty of garlic, onions and fresh herbs such as basil, oregano and thyme.
  • Include beans and nuts in your diet every day. Enjoy bean soups, almonds, pasta with beans, hummus, and green salads with pine nuts.
  • Opt for cheese and yogurt as your daily dairy products. These foods have good bacteria that may have health benefits.
  • Choose fish and seafood two or more times per week.
  • Enjoy poultry once a week or less and red meats just a few times a month.
  • Serve fresh or dried fruit for snacks and dessert. Reserve other sweets for a few times a week.
  • Drink red wine in moderation with meals.

Example meal plan of the Mediterranean Diet

  • Breakfast: Yogurt with fruit and nuts
  • Lunch: Pasta salad and fruit
  • Dinner: Salmon with roasted vegetables
  • Snack: Crackers and Hummus