The Mediterranean Diets

Mediterranean diet was first defined by Ancel Keys as having low saturated fat and high vegetable oils. It is a manner of eating based on a healthy concoction of traditional flavors and cooking styles of countries like Spain, Greece and Italy that are bordering the Mediterranean Sea. This diet was prevalent during the 1960s before globalization had its effect on the lifestyle as well as the eating habits of people. But now people have again shown interest in this diet because of its many benefits.

While Mediterranean diet does not have a single definition because it consists of different things in different Mediterranean countries, it generally consists of fruits, whole grains, vegetables, seeds, nut and olive oil. Fresh, seasonal and locally grown foods are used in this diet.

This diet plan is the easiest diet plan to follow in long run because it is extremely flexible and does not burn a hole in your pocket. It gives you the option of choosing staple ingredients without depending on imported dietary products. It does not matter where you are living because the food components of the diet consist of easily available, native foods.

This diet has numerous health benefits and that is due to the fact that it has a right combination of food where all the nutrients are balanced.

In the Mediterranean diet, there are foods which should be consumed in high, moderate and lower amount. These make the components of the diet. These components include:

• High consumption – monounsaturated fats from virgin olive oil, traditionally cooked vegetables, nuts, fruits, legumes, whole grains and cereals.
• Moderate consumption – fish, shellfish, alcohol and dairy products (cheese and yogurt).
• Low consumption – saturated fat, red meat and sweets.

Usually, the meal is followed by a glass of red wine but one should drink wine in moderation. This diet plan becomes all the more affective if it is accompanied by physical activities. If the body is active then the chances of burning excess calories will increase.

This diet is rich in antioxidant compounds and bioactive elements with anti-inflammatory properties which help in meeting nutritional requirements, maintaining a healthy body weight and reducing the risk of many health related problems.

The following tips can be helpful if someone is following Mediterranean diet:

• Choose whole grains.Switch to whole-grain bread, pasta and cereal.
• Add fruits and vegetables in your diet.Keep a target of having 7 to 10 servings of fruit and vegetables a day. You can add apple, banana, grapes and blueberries in your diet.
• Reduce red meat.Substitute it with fish, poultry or beans.
• Include dairy products.Eat cheese and yogurt.
• Utilize healthy fats.Try olive oil as an alternative to butter or other oils when cooking.
• Consume more seafood. Make it a point to eat fish twice a week but avoid deep-frying it.
• Add Spice to life.Herbs and spices like cilantro, pepper and cinnamon can boost the flavor of any dish.
• Eat salads. Add tomatoes, olives, cucumber to your salad.

It is a delicious and healthy way of eating. Many people who adopt this style of eating say that they are not going back to their older eating habits.  The Mediterranean Diet is gaining popularity because people are becoming aware of healthy eating patterns.

People following the Mediterranean Diet need to steer clear of certain food items like white pasta, white bread, oils other than olive oil, sweets, candies, cakes, pies and pastries. Packed and processed food should also be avoided. Foods which are considered healthy like quinoa, flaxseed oil, soya, etc do not come under this diet.

People began to show interest in this diet in the 1960s when it was observed that there were fewer deaths related to heat diseases in the Mediterranean countries like Italy, Greece and Spain as compared to other countries of the world. On further research it was found that the Mediterranean diet is responsible for reduced risk factors of cardiovascular disease.

The diet is recognized by the World Health Organization as a healthy and sustainable dietary model.

Fruits, vegetables, herbs, whole grains, nuts and beans lay the foundation of the Mediterranean diet. Meals are planned by keeping these plant-based foods in the center. Seafood as well as moderate amounts of dairy products are also central to this diet. Contrary to popular beliefs, red meat is consumed only occasionally.

Healthy fats are an important part of the Mediterranean diet. Intake of healthy fats is higher as compared to less healthy fats like saturated and trans fats, which may led to the development of many heart diseases.

Olive oil is the main source of added fat in the Mediterranean diet. Olive oil provides monounsaturated fat, which has been found to lower total cholesterol and low-density lipoprotein cholesterol levels. Oliver oil is the perfect substitute to the oil which you were using previously.

Another significant component of the Mediterranean diet is fish. Fatty fish like mackerel, salmon herring, lake trout, sardines and albacore tuna contain high amount of omega-3 fatty acids, a type of polyunsaturated fat that may lower inflammation in the body. Omega-3 fatty acids also help decrease triglycerides, reduce blood clotting, and decrease the chances of stroke and heart failure.

Other benefits of the Mediterranean Diet:

• It can lower or even prevent the development of cardiovascular disease, depression, asthma, type 2 diabetes, colorectal cancer and breast cancer.
• It helps in managing weight and improving health.
• Mediterranean diet is effective in preventing and controlling diet-related non-communicable diseases (NCDs)
• It improves the endothelial function and blood pressure.
• It has a low environmental impact and promotes the bio-diversity which ensures a healthy future for the next generations.

In a nutshell, it can be said that the Mediterranean Diet encourages the use of olive oil for all types of cooking, high consumption of monounsaturated fats, vegetables, nuts, fresh fruits, legumes, whole grains and cereals. It also suggests moderate consumption of fish, shellfish, alcohol, cheese and yogurt and low or no consumption of saturated fats, red meat, milk, butter, biscuits, sweets and cakes. Substitute your usual dessert of ice-creams, sweets, pies and cakes with fresh fruits.

Apart from being a sustainable diet at an individual level, it is also sustainable for our environment. Mediterranean diet is well suited for a healthy lifestyle. It is good for the general health of the public as well as for the economy. This diet plan contributes to food security and a    healthy life for the present and future generations. This is due to the fact that this diet is mainly a plant-based diet which suggests smaller water consumption and energy footprint as well as less use of land and fewer greenhouse gas emissions in comparison to other dietary plans which are in vogue.

If you’re looking for a diet plan that keeps your heart healthy then Mediterranean diet might be the perfect option for you.