The Scoop on the Mediterranean Diet

Jim stated to me this is his perferred diet from the literature he has read on what should we be eating.

The Mediterranean Diet is the style of eating found in the cities surrounding the Mediterranean Sea. The diet is loaded with many fruits, vegetables and legumes that give us antioxideants to fight free radicals that have been proven to decrease the signs of aging.

The Mediterranean Diet has a high consumption of fruits, vegetables, beans, nuts, seeds, bread, and other cereals. Traditionally, fruits and vegetables are locally grown in the Mediterranean Diet. Fruits and vegetales often are consumed raw or minimally processed. Fruits and vegetables contain many essential vitamins and minerals as well as antioxidants that are crucial for good health.

The Mediterranean Diet's primary source of fat is in the form of a monounsaturated fat. Olive oil is a monosaturated fat that is a rich source on antioxidants including vitamin E. Olive oil is used instead of butter, margarine, and other fats. In fact, butter and cream are only used on special occasions. Olive oil in the Mediterranean Diet is used to prepare tomato sauces, vegetable dishes, salads and to fry fish.

The Mediterranean Diet encourages moderate intake of fish but littel to no intake of meat. Red meat and poultry are consumed only sparingly. Fish is the meat of choice. About 5-15 oz of oily fish, in particular are consumed weekly. Oily fish include tuna, mackerel, salmon, trout, herring, and sardines. Oily fish are a great source of omega-3 fatty acids.

Dairy products are consumed in low to moderate amounts. Dairy products from a variety of animals such as goats, sheep, buffalo, cows, and camels are primarily consumed in the form of low fat cheese and yogurt. Very little fresh milk is consumed. Meals are usually accompanied by water. Low consumption of wine is tolerated. Among the phytonutrients of wine, polyphenoils especially are powerful antioxidants. Longevity is longer for the light drinker than the nondrinker.

If you are looking to incorporate the Mediterranean Diet into your life, here are a few suggestions. Fruits and vegetables should be of a wide variety. You should try for at least 7-10 servings of whole fruits and vegetables daily. You should avoid any vegetables that are prepared in butter or cream sauces. High fiber breads, cereals and pasta are consumed daily. This includes brown rice, bran, whole grain bread and cereal. You should avoid sweets, white bread, biscuits, breadsticks and any refined carbohydrates.

Protein intake is low in saturated fat. Protein intake from red meat is of lean cuts, poultry without the skin, and low fat dairy foods (skim milk, yogurt). You should avoid bacon, sausage, and other processed or high fat meat. You should also avoid milk or cheese that is not low fat.

Intake of fish is 1-2 times weekly from oily fish, flaxseed, walnuts, and spinach. Healthy oils (EVOO, canola oil, flaxseed oil) are used for cooking, salad dressings and other uses. You should avoid omega-6 oils such as corn, sunflower, safflower, soybean, and peanut. Your diet should also include peas, beans, soybeans, lentils, tree nuts (almonds, pecans, walnuts, Brazil nuts), and legumes. You should avoid heavily salted or honey roasted nuts.

The diet emphasizes WHOLE NATURAL foods. This means avoiding fast food, fried food, margarine, chips, crackers, baked goods, doughnuts, or any processed foods that contain trans fatty acids.

The Mediterranean style diets are very close to the dietary guidelines of the American Heart Association. Diets of the Mediterranean people contain a relatively high percentage of fat calories, about 40%. The American Heart Association endorses a diet that contains about 30% fat intake. However, the average Mediterranean Diet has less saturated fat than the average American diet.

Researchers are now trying to deduce the components of the Mediterranean Diet that are responsibile for the Mediterranean populations' longer life expectancy compared to other European populations. However, the combined effect of different ingredients such as a relaxed eating attitude, plenty of sunshine, and more physical activity are likely to be contributing to the overall healthy lifestyle of the Mediterranean region. The Mediterranean Diet has a lower incedence of heart disease and cancer, which makes the Mediterranean Diet an overall good choice in health.

The following calorie-free drinks are allowed anytime: water, flavored seltzer, diet ice tea, or diet soda. Try not to exceed three cups of regular caffeinated coffee per day or 4 cups of tea. Less is even better. There is NO LIMIT to decaffeinated drinks. Limit the sugar and cream consumption.

Check out the blog for recipes that are specific to this diet in future days.