Basics of the Mediterranean Style of Eating
July 27, 2010 in Cooking Tips by Joyce Bunderson
A unified Med Diet is a primarily plant-based, whole-foods diet filled with an abundance of healthful plant-derived bioactive compounds and a low intake of artery-clogging saturated fat, dietary cholesterol, and trans fat. Janet Bond Brill made 13 suggestions for a unified Mediterranean Diet in her article, "The Mediterranean Diet and Your Health" Am J Lifestyle Medicine 2009: Vol. 3, No. 1: 44-56.
The 13 suggestions are:
- daily consumption of several servings of whole grains (minimally processed)
- daily consumption of a variety of vegetables (including root vegetables if desired), with an emphasis on daily intake of dark leafy greens (seasonally fresh)
- daily consumption of fruit (seasonally fresh)
- daily consumption of plant foods high in omega-3 fatty acids
- daily consumption of extra virgin olive oil (used as the main fat)
- daily consumption of legumes
- daily consumption of red wine (1 to 2 glasses/d) with meals (optional)
- daily consumption of a small amount of nuts
- daily use of antioxidant-rich herbs and spices to flavor foods (such as garlic, onions, dill, oregano, and curry powder)
- weekly consumption of omega-3- rich fish, at least 2 servings per week
- weekly consumption of a small amount of low-fat or fat-free dairy (such as flavorful cheeses and yogurt), several servings per week
- moderate consumption of poultry and eggs (can be less than once per week if desired)
- occasional consumption of sweets containing refined sugars (can be less than once per week if desired)
In "The Mediterranean diet: science and practice" Public Health Nutr. 2006; 9:105-110, W. C. Willett has estimated that more than 80% of CHD, 70% of stroke, and 90% of type 2 diabetes can potentially be avoided with adherence to the traditional Med Diet together with regular physical activity and not smoking.
0 responses to Basics of the Mediterranean Style of Eating