Healthy diet: The ‘Mediterranean’ Way

Ah… the never-ending search for a healthy diet always drags me to the popular Mediterranean diet. Considered the dieter’s dream and the antithesis of most diets, its concept states consuming olive oil and wine will lower the risk of heart disease and will combat obesity. The Mediterranean diet derives its name from the countries which border the Mediterranean Sea.

There's no one "Mediterranean" diet. At least 16 countries border the Mediterranean Sea. Diets vary between these countries and also between regions within a country. Many differences in culture, ethnic background, religion, economy and agricultural production result in different diets. But the common Mediterranean dietary pattern has these characteristics:
• high consumption of fruits, vegetables, bread and other cereals, potatoes, beans, nuts and seeds
• olive oil is an important monounsaturated fat source
• dairy products, fish and poultry are consumed in low to moderate amounts, and little red meat is eaten
• eggs are consumed zero to four times a week
• wine is consumed in low to moderate amounts

The Mediterranean Diet Pyramid

Dietary data from those parts of the Mediterranean region that in the recent past enjoyed the lowest recorded rates of chronic diseases and the highest adult life expectancy show a pattern like the one illustrated in the list below. The healthfulness of this pattern is corroborated by epidemiological and experimental nutrition research. The average amounts given are in most cases intentionally nonspecific, since variation is known to have been considerable within this pattern. 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.
• 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.
• 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 (a maximum of 340 to 450 grams per month).
• 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.