Mediterranean Diet: What is it?

What is the Mediterranean diet?

The Mediterranean diet is a dietary pattern that is characterized by a high intake of fruits, vegetables, whole grains, and healthy fats, such as those found in olive oil. It is also low in red meat and dairy products, and moderate in fish and poultry.

The Mediterranean diet is based on the traditional dietary patterns of the countries bordering the Mediterranean Sea, such as Greece, Italy, and Spain. It is characterized by a high consumption of:

• Fruits: Fresh fruits, dried fruits, and fruit juices
• Vegetables: Leafy greens, cruciferous vegetables, root vegetables, and tomatoes
• Whole grains: Bread, pasta, rice, and other whole grain products
• Healthy fats: Olive oil, avocado, nuts, and seeds
• Protein sources: Fish and poultry, legumes, and dairy products
• Wine: In moderation (optional)

The Mediterranean diet is also characterized by a low intake of:

• Red meat: Beef, pork, and lamb are consumed in small amounts
• Processed meats: Sausages, bacon, and ham are avoided or consumed in moderation
• Refined grains: White bread, sugary snacks, and processed snacks are limited
• Added sugars: Table sugar and added sugars in foods are limited

The Mediterranean diet has been associated with numerous health benefits, including:

• Reduced risk of heart disease
• Lower risk of stroke
• Reduced risk of type 2 diabetes
• Reduced risk of certain cancers
• Improved cognitive function
• Weight loss

Some of the key components of the Mediterranean diet include:

1. Olive oil: Used as the primary source of fat for cooking and dressing salads.
2. Fresh vegetables and fruits: Consumed in abundance as snacks or side dishes.
3. Whole grains: Whole grain bread, pasta, rice, and other whole grain products are consumed instead of refined grains.
4. Herbs and spices: Used to add flavor to dishes instead of salt and sugar.
5. Legumes: Beans, lentils, chickpeas, and other legumes are consumed regularly.
6. Nuts and seeds: Consumed as snacks or used as toppings for salads.
7. Fish and poultry: Consumed in moderation as a source of protein.
8. Wine: Consumed in moderation (optional).

Overall, the Mediterranean diet is a balanced eating pattern that emphasizes whole foods, healthy fats, and moderate amounts of protein sources. It has been associated with numerous health benefits and is considered one of the healthiest diets in the world.