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The term “Mediterranean Diet” does not refer to a single diet, diet book, or plan. Instead, the diet is based on the model of the way citizens of countries bordering the Mediterranean Sea tend to eat. It addresses the culture of this region rather than a specific, defined plan.
The Mediterranean Diet is simply a manner of eating foods that are a common part of the culture of the countries in this region. It has been noted by recent scientific research that people living in the Mediterranean region have fewer heart attacks, live longer, and have better overall health. As well, they seldom have on-going battles to maintain a healthy weight. |
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The Mediterranean Diet as a Way of LifeThe foods common to this region include:
• Fruits and vegetables
• Bread and cereals
• Potatoes
• Beans
• Nuts and seeds
• Olive oil
• Dairy products
• Fish and poultry
• Red meat in limited quantities
• Wine.
There is a clear absence of eggs in the diets of the people living in the Mediterranean region. The people eating a Mediterranean diet do eat fats, and in relatively high quantities, but these fats are mainly monounsaturated. Monounsaturated fats, like olive oil, do not raise cholesterol levels the way that saturated fat, which Americans tend to consume, do. This is thought to be the reason that people on Mediterranean diets have much less heart disease than many other regions. Overall lifestyle factors may play a part in that people in this area tend to participate in physical exercise, walk and ride bicycles for transportation and have extended social support systems.
Almost any Mediterranean diet recipe begins with, or at least includes, olive oil. The health benefits of oil pressed from olives was first noted by Hippocrates centuries ago. The nutritional, medical, and even cosmetic benefits of olive oil have been part of the Mediterranean diet for centuries. In this region, olive oil is used not only in food but as a beauty product to be applied to the skin, soothing the effects of sun and water exposure.
A common Mediterranean diet recipe includes fish, which contain Omega-3 fatty acids important to heart health. Only animal meat contains unhealthy saturated fats, and animal products are limited or even absent in the Mediterranean diet.
A single glass of red wine is usually served with all meals except breakfast by those who eat in the Mediterranean style. Red wine contains antioxidants which improve health and decrease the effects of aging. The meals in this region are also relaxing, social events; rarely if ever does a person from the Mediterranean live the rushed, hectic, grab-a-meal-and-run lifestyle prevalent in America. The lowered stress combined with healthy eating makes the Mediterranean lifestyle and diet appealing to anyone who wishes to control their weight without strict dieting and improve their health.
It is easy to find Mediterranean diet recipes by searching online or through a variety of available cookbooks that lean towards this style of eating. Many of your favorite foods can be incorporated into Mediterranean recipes by simply removing butter and unhealthy oils and using olive oil instead.
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