The Mediterranean Diet has survived the ages as being one of the healthiest diets you could possibly consume….and actually enjoy doing so. In pictorial format it is often presented as a pyramid by food groupings as you can see:
Inhabitants of the Mediterranean region continue to enjoy the lowest rates of chronic diseases and high life expectancy. It is certainly plausible that this is largely due to a diet pattern like this. In fact, more than 50 years of epidemiological and experimental nutrition research support this claim. Although details of the Mediterranean diet vary from area to area, here are the main take-away points of the diet. Follow these and you’ll be golden.
- A healthy emphasis on food from plant sources, including fruits and vegetables, potatoes, breads and grains, beans, nuts, and seeds.
- Stay with minimally processed and, even better, seasonally fresh and locally grown foods which preserves the micro-nutrient and antioxidant value of food
- Use olive oil exclusively, replacing other fats and oils (including butter and margarine).
- Keep your total fat intake between 25-35% of total calories and saturated fat less than 8%.
- Consume low to moderate amounts of cheese and yogurt every day (preferably low and non fat).
- Fish and poultry twice a week(favor the fish and keep it in moderate amounts), and up to four eggs per week (including those you use in cooking).
- Fresh fruit daily
- Keep red meat to a minimum, like a few times per month and try to keep to the lean varieties only
- Regular physical activity at a level which promotes a healthy weight, fitness and well-being; yes that means DAILY!
- Enjoy an optional moderate amount of wine, normally with meals; about one to two glasses per day for men and one glass per day for women.
Here is a resource for updates: Mediterranean Diet.
