The Mediterranean diet lifestyle

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The Mediterranean diet is derived from traditional foods consumed by people in countries such as Italy and Greece going back to the 1960s. The reason for the promotion of this way of eating is due to the healthy profiles maintained by people following the Mediterranean diet in comparison to Americans.

Followers of the Mediterranean diet maintained a low risk for many diseases associated with lifestyle habits.

Mediterranean diet 101

The focus of the Mediterranean diet is on plant-based foods: whole grains, vegetables, legumes, fruits, nuts, seeds, herbs and spices. The main source of added fat is from olive oil. Wine is also included in moderation as it has shown to reduce the risk of heart disease. (Nonetheless, there are additional health risks in including alcohol in a diet so moderation is key. And wine is not a mandatory component of the Mediterranean diet.)

The following is a breakdown of how often to eat certain foods as per the methodology of the Mediterranean diet:

• Vegetables, fruits, nuts, legumes, potatoes, whole grains, breads, herbs, spices fish, seafood and EVOO should be consumed on a regular basis.
• Poultry, eggs, cheese and yogurt should be consumed in moderation.
• Red meat should rarely be consumed.
• Sugar-sweetened beverages, added sugars, processed meat, refined grains, refined oils, highly processed foods should not be consumed at all.

Another component of the Mediterranean diet is being physically active and sharing meals with people in social settings. This speaks to the culture of eating. Eating is viewed as a social activity and one that many people believe should be done with joy: joy from the social companionship and joy from the food.

Yes, eating is required for basic sustenance; but, there is also more to eating than the act of eating.

Healthy fats

Our bodies need fat to function. Fat is one of the three macronutrients (also includes carbs and protein). While olive oil is a source of fat, it provides monounsaturated fat. Nuts and seeds are also a good source of monounsaturated fats.

Monounsaturated fat has shown to lower LDL-cholesterol.

Polyunsaturated fats are also “good” fats. Fatty fish (mackerel, herring, sardines, albacore tuna, salmon) are great sources of omega-3 fatty acids.

Omega-3s are excellent sources of nutrients for the body because they help to mitigate inflammation in the body.

How do I get started on the Mediterranean diet?

1. When building meals, start with vegetables, beans and/or whole grains as the foundation of the dish and add on from there.
2. Eat fish at least twice a week.
3. Swap out butter for olive oil when preparing food.
4. Eat fruit for dessert.

Conclusion

This way of eating isn’t for everyone. If people need to limit fat intake for health reasons, the Mediterranean diet is higher in fat than general recommendations so may not be appropriate. However, the Mediterranean diet is generally recommended as a healthy way to eat for the broader population. There isn’t a specific list of foods to eat, rather general eating practices and a focus on plant-based foods and healthy fats are promoted to support sustainable health outcomes.