Mediterranean Diet

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Mediterranean Diet

Mediterranean Diet Basics

The “Mediterranean Diet” has received increased attention as being a healthy way to reduce weight and maintain excellent health and body weight throughout your life. This diet refers to the traditional diet consumed by people who live by the Mediterranean Sea. It is not a specific diet plan or program; it is a collection of eating habits traditionally followed by people living in the 16 countries surrounding the Mediterranean Sea. Although the foods consumed in that part of the world differ between countries, their common thread is that the diet is plant-based that is low in meat and moderate in fat – with most of the fat coming from olive oil. Several studies attest to the health benefits of this diet and show that traditional Mediterranean foods are ideal for long-term weight management. The characteristics of the diet are as follows:

Eat an abundance of food from plant sources; this includes fruits and vegetables, potatoes, breads and grains, beans, nuts, and seeds.
Avoid highly processed foods.
Whenever possible, eat seasonally fresh and locally grown foods (which often maximizes the health-promoting content of these foods).
Use olive oil as your principal source of fat (replacing other oils and butter/margarine). Olive oil is a rich source of monounsaturated fat, which is protective against heart disease.
Keep your total fat intake between 25 and 35 percent of your total daily calories, with saturated fat no more than 7 to 8 percent of your daily calories.
Only eat low to moderate amounts of cheese and yogurt on a daily basis (preferably low-fat or non-fat).
Consume fish 2-3 times per week – specifically fish that is rich in omega-3 fatty acids.
Consume low to moderate amounts of fish and poultry each week– with an emphasis of fish.
Consume fewer than 4 eggs per week (including amount used in both cooking and baking).
Sweets and saturated fat should be consumed no more than a few times per week. Try using fresh fruit as your daily sweet dessert.
If consuming red meat, eat it sparingly (at most a few times per month) and select lean versions.
Engage in regular physical activity that promotes a healthy weight, and promotes your overall fitness level and well-being.
Consume wine (particularly red wine) in moderation (usually with meals); this equals 1-2 glasses per day for men and one glass for women.

For more information and specific diet examples, click here.

Sources: American Heart Association, Jackson Gastroenterology, and Oldways