The Mediterranean Diet blends the basics of healthy eating with the traditional flavours and cooking methods of the Mediterranean. Interest in the Mediterranean diet began in the 1960s with the observation that coronary heart disease caused fewer deaths in Mediterranean countries, such as Greece and Italy, than in the U.S. and northern Europe. The Mediterranean diet is one of the healthy eating plans recommended by the Dietary Guidelines for Americans to promote health and prevent chronic disease. It is also recognized by the World Health Organization as a healthy and sustainable dietary pattern and as an intangible cultural asset by the United National Educational, Scientific and Cultural Organization (UNESCO).

 

The main components of the Mediterranean diet include:

• Daily consumption of vegetables, fruits, whole grains and healthy fats.

• Weekly intake of fish, poultry, beans and eggs.

• Moderate portions of dairy products.

• Limited intake of red meat.

• Other important elements of the Mediterranean diet are sharing meals with family and friends, enjoying a glass of red wine and being physically active.

 

The foundation of the Mediterranean diet is vegetables, fruits, herbs, nuts, beans and whole grains. Meals are built around these plant-based foods. Moderate amounts of dairy, poultry and eggs are also central to the Mediterranean Diet, as is seafood. In contrast, red meat is eaten only occasionally.

 

Healthy fats are a mainstay of the Mediterranean diet. They're eaten instead of less healthy fats, such as saturated and trans fats, which contribute to heart disease. Olive oil is the primary source of added fat in the Mediterranean diet. Fish are also important in the Mediterranean diet. Fatty fish, such as mackerel, herring, sardines, albacore tuna, salmon and lake trout — are rich in Omega 3 fatty acids, a type of polyunsaturated fat that may reduce inflammation in the body. Omega-3 fatty acids also help decrease triglycerides, reduce blood clotting and decrease the risk of stroke and heart failure.

 

The Mediterranean diet typically allows red wine in moderation. Although alcohol has been associated with a reduced risk of heart disease in some studies, it's by no means risk free. The Dietary Guidelines for Americans caution against beginning to drink or drinking more often on the basis of potential health benefits.

 

So, if you are interested in the Mediterranean diet, the following tips will help you get started:

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Eat more fruits and vegetables. Aim for 3 to 4 servings a day of fruit and vegetables.

Opt for whole grains. Switch to whole-grain bread, cereal and pasta.

Use healthy fats. Try olive oil as a replacement for butter when cooking.

Eat more seafood. Eat fish twice a week. Fresh or water-packed tuna, salmon, trout, mackerel and herring are healthy choices. Avoid deep-fried fish.

Reduce red meat. Substitute fish, poultry or beans for meat. If you eat meat, make sure it's lean and keep portions small.

Enjoy some dairy. Eat low-fat Greek or plain yogurt and small amounts of a variety of cheeses.

Spice it up. Herbs and spices boost flavour and lessen the need for salt.