- The main focus of the Mediterranean Diet is fruits, vegetables, whole grains and choosing healthy fats. Bread, pasta and rice are also staples of this diet, but are eaten with fresh vegetables and olive oil rather than butter or creamy sauces. Fish is eaten on a regular basis, but not fried, battered or in very buttery or creamy sauces. Dairy and poultry products are eaten in moderation and red meat is eaten rarely. Red wine is consumed in moderation. Also consumed in moderation are nuts and vegetable oils, which provide healthy sources of fat. The Mediterranean Diet is very close to the American Heart Association's recommendations, but the higher level of fats allowed in the Mediterranean Diet cause some concern. Fat and serving sizes must still be controlled or they can lead to obesity and other health issues.
- A big difference between the Mediterranean Diet and other diets is that rather than strictly limiting fats, the Mediterranean Diet focuses on choosing healthier fats. Olive oil contains monounsaturated fat which has proven to reduce LDL cholesterol. Be sure to choose "extra-virgin" as it is the least processed and contains more antioxidants. Nuts are high in fat, so should be eaten in moderation, but the fats are healthy. Tree nuts are low in saturated fat and walnuts contain Omega-3 fatty acids. Be sure you choose nuts that are unsalted, unsweetened and unflavored for the best health benefits.
- Some research suggests that moderate consumption of alcohol offers some health benefits. Red wine reduces the bloods ability to clot, much like aspirin does, and it contains antioxidants. The recommended consumption for women and men over 65 is just 5 oz. (148 mL) per day. For men under the age of 65, the recommendation is no more than 10 oz. (296 mL) per day. Research suggests that higher consumption of alcohol leads to health risks, including cancer. The risks of over-consumption far outweigh the benefits with alcohol. If you have a personal or family history of alcoholism, if you know that you have difficulty controlling your consumption, or if you have a medical condition, such as liver or kidney disease, refrain from drinking alcohol.
- Generally it is best to choose foods which are not too processed and which do not have a lot of ingredients which you can not pronounce. Choose natural peanut butter, not one with added hydrogenated fat. Use olive oil for dressing and dips instead of butter or margarine. Substitute fish or poultry for red meat and avoid all high fat meats like bacon and sausage. Eat a variety of fruits and vegetables every day. They make great snacks. Nuts and seeds also make great snacks, but remember to choose unsalted and unflavored nuts and eat them in moderation. Avoid low-fat or cholesterol-free-foods. They are often high in sugar and sometimes trans fats.
- Health professionals have made note of the fact that better health in Mediterranean countries is likely not due entirely to their diets, but also to different lifestyles. People who live near the Mediterranean tend to be more physically active, riding bicycles or walking and sitting with friends and family over a meal rather than driving through a drive-through. A less stressful, more active lifestyle, is as important as diet and also worth paying attention to.
- The Mediterranean Diet is actually based on a diet of necessity. Fruits, vegetables, nuts and olive oils were readily available when fatty meats were not. Though Southern Europeans still tend to live longer, healthier lives, this is beginning to change as they have begun to adopt different eating habits and more sedentary, more stressful lifestyles. There has been an increase in waistlines and health issues as their buying power has increased and cakes, cookies, potato chips and sauces have become available in the supermarkets. Though they are still eating their healthy Mediterranean diets, they are also eating a lot of the same processed stuff that the rest of us are and the effects are starting to show.
