The Mediterranean diet focuses on small portions of high-quality food. "When food tastes delicious, a little is enough because your senses have been satisfied," Adamson points out. And healthy fats like olive oil and nuts, which are staples of the Mediterranean diet, keep you feeling fuller longer than diets that restrict fat or forbid it altogether.
Common Foods of the Mediterranean Diet
Bread, Pasta, Grains
Bread, Pasta, Rice, Couscous, Polenta, Potatoes
Fruits
Olives, Avocados, Grapes
Vegetables
Spinach, Eggplant, Tomatoes, Broccoli, Peppers, Mushrooms, Garlic, Capers Beans
Legumes, Nuts
Almonds, walnuts and other nuts; Chick peas, white beans, lentils and other beans; Peanuts
Olive Oil
Cheese & Yogurt
Fish
Shellfish, Sardines
Poultry
Chicken
Eggs
Medical Research
The Seven Countries Study found that Cretan men had exceptionally low death rates from heart disease, despite moderate to high intake of fat. The Cretan diet is similar to other traditional Mediterranean diets, consisting mostly of olive oil, bread, abundant fruit and vegetables, fish, and a moderate amount of dairy foods and wine.
Large amount of olive oil used in the Mediterranean diet. Unlike the high amount of animal fats typical to the American diet, olive oil lowers cholesterol levels in the blood. It is also known to lower blood sugar levels and blood pressure. Research indicates olive oil prevents peptic ulcers and is effective in treatment of peptic ulcer disease,and may be a factor in preventing cancer. In addition, the consumption of red wine is considered a possible factor, as it contains flavonoids with powerful antioxidant properties.
According to a study published in the British Medical Journal (May 29, 2008), the traditional Mediterranean diet provides substantial protection against type 2 diabetes.
A study published in The New England Journal of Medicine (July 17, 2008) examined the effects of three diets: low-carb, low-fat, and Mediterranean.
A meta-analysis published in the British Medical Journal (September 12, 2008) showed that following strictly the Mediterranean diet reduced the risk of dying from cancer and cardiovascular disease as well as the risk of developing Parkinson's and Alzheimer's disease. The results report 9%, 9%, and 6% reduction in overall, cardiovascular, and cancer mortality respectively. Additionally a 13% reduction in incidence of Parkinson's and Alzheimer's diseases is to be expected provided strict adherence to the diet is observed
What is the "Mediterranean" diet?
There's no one "Mediterranean" diet. At least 16 countries border the Mediterranean Sea. Diets vary between these countries and also between regions within a country. Many differences in culture, ethnic background, religion, economy and agricultural production result in different diets. But the common Mediterranean dietary pattern has these characteristics:
High consumption of fruits, vegetables, bread and other cereals, potatoes, beans, nuts and seeds
Consuming healthy fats such as olive oil and canola oil
Dairy products, fish and poultry are consumed in low to moderate amounts,
Eggs are consumed zero to four times a week
Drinking red wine, in moderation, for some
Consuming very little red meat
More vegetables, less meat.
"A diet higher in plant foods and lower in animal products has been linked to decreased incidence of heart disease, diabetes, and many cancers," Adamson says. The traditional Mediterranean diet is practically vegetarian, with lots of fish and very little meat. As for vegetables, Mediterranean people feast on tomatoes, broccoli, peppers, capers, spinach, eggplant, mushrooms, white beans, lentils, and chick peas, according to Stutman.
Whole grains.
Whole grain foods like bread, pasta, potatoes, polenta, rice, and couscous are a key part of the Mediterranean diet, according to Stutman. In their natural state, grains are full of cancer and heart disease-fighting fiber, vitamins, minerals, and nutrients. But stripping the grain's outer layers to make white flour and white rice eliminates these benefits, reducing the healthy whole grain to little more than empty calories. Whole grains provide energy and calories with little fat, and because they're slow to digest (thanks to their high-fiber content), they help you feel fuller longer.
Legumes and Dried Beans:
Meat-free meals including legumes and dried beans contain adequate protein, generous amounts of fiber, little saturated fat and no cholesterol.
Fruit for dessert.
Forget gooey pastries and sickly sweet treats: For Mediterranean people, fresh fruit is the typical daily dessert. Taking advantage of fruit's natural sweetness has double benefits. First, what you gain: the fiber and nutrients in fruits like apples, grapes, and oranges. What you lose: the added sugar, calories, chemicals, and unhealthy fats in sweet, processed desserts.
And there's good news if you're pressed for time: Fruit that's been cut and stored ahead of time may be just as nutritious as freshly cut fruit, researchers from Spain and the U.S. report. Researchers sliced pineapples, mangoes, cantaloupes, watermelons, strawberries, and kiwi fruit, then packaged and chilled it. Nine days later, they measured the antioxidant levels of each of the fruits, including vitamin C, carotenoids, and phenolics, and found no significant difference in nutrient quality between the cut fruits and fruits that had been stored whole.
Dairy:
Emphasize low-fat and nonfat yogurt and cheese. If you prefer, include soy dairy substitutes, fortified with calcium and vitamin D. Choose unsweetened nonfat or low-fat soymilk, soy cheese and yogurt.
Nuts.
Nuts may be high in fat (80 percent of their calories come from fat), but tree nuts, including walnuts, pecans, almonds and hazel nuts, are low in saturated fat. Walnuts also contain omega-3 fatty acids. Nuts are high in calories, so they should not be eaten in large amounts — generally no more than a handful a day. For the best nutrition, avoid honey-roasted or heavily salted nuts.
Healthy fats
The focus of the Mediterranean diet isn't to limit total fat consumption, but to make wise choices about the types of fat you eat.These fat sources include canola oil and nuts, particularly walnuts. Fish — another source of omega-3 fatty acids — is eaten on a regular basis in the Mediterranean diet. The Mediterranean diet discourages saturated fats and hydrogenated oils (trans-fatty acids), both of which contribute to heart disease.
Daily Exercise.
In addition to eating healthy meals, Mediterranean people spend a great deal of time for physical exercise. Most common exercises are: walking, swimming, yoga, running, soccer, tennis, golf, hiking, basketball, baseball, football, skiing, surfing, yard work, dancing, house cleaning, love-making etc.
Holistic approach.
"The Mediterranean diet is more than just a diet -- it's a lifestyle," Eve Adamson concludes. "Finding fulfillment in exercise, the outdoors, and nurturing relationships -- all part of living Mediterranean style -- will help prevent you falling back into unhealthy habits. It's the most pleasurable way of eating and living I can imagine." If you're ready to give the Mediterranean diet a try, check out our recipes.
Avoid these strictly
- Bad habits such as Alcohol, Cigarettes, Drugs and using Tobacco products.
- Avoid or Reduce non-vegetarian foods. Strictly avoid red meats, broiler chickens, broiler chickens egg, Dry fish etc.
- Vegetables and fruits that have pesticides and chemicals. These days most fruits and vegetables have pesticides and chemicals so we should put in water for 2 hours before its sliced. Add a little salt to it and keep it 2 hours, then slice it and cook. Its good practice to make it half boiled. These days pesticides used in pineapple, artificial tomatoes(ie. apple tomatoes), mangoes, grapes, and banana is very high so minimize the usage of these.
- Tin foods, artificial, fast foods, soft drinks, bakery foods, Pastries etc, Foods that contain color flavors and Chinese salt
- Never use Maida( refined flour taken from the waste of wheat) in any form. There are two forms of Maida. 1. refined flour taken from the wastage of wheat. South Indians make 'porotta' from this, which is very unhealthy. 2. refined wheat flour, is not unhealthy. North Indians make delicious breads from this wheat flour.
- Only use steel or glass or mud pots for cooking, don't use aluminum dishes and micro oven.
- News or Events in TV, News paper or in any medium which causes disturbance in your mind.
- Never eat food or cook food in front of the TV because there will be radiation emitting from it.
- Too much fried food, too hot and spicy foods,
- Ice-cold foods and drinks.
- Foods that have fungus.
- Too much sugar, too much salt
- Ice-cold foods and reduce coffee and tea to 3 cups
- Reduce acidic foods and eat alkaline foods
Acidic foods & Alkaline foods
People may vary, but for most people,the ideal diet is 75 percent alkalizing and 25 percent acidifying foods by volume.
Adopting a Mediterranean diet is easy if you're a smart shopper. Choose plenty of fresh fruits and vegetables, limit your intake of red meat, and eat fish at least once a week. Though avoid fish that's fried or laden with butter or heavy sauces. Use healthy fats, such as olive oil and canola oil, when cooking — but only in moderation because of their high calorie content. Consider nuts as a snack or an addition to a salad. Finally, reduce or eliminate saturated fat and trans fats (also known as hydrogenated or partially hydrogenated oils) from your diet.
Read food labels to see what you're really buying and putting into your body. Here are some specific steps you can take:
Eat natural peanut butter, rather than the kind with hydrogenated fat added.
Use butter sparingly. "Low fat" or "cholesterol-free" on the label doesn't mean a product is necessarily good for you. Many of these items are made with trans fats.
Eat a variety of whole fruits and vegetables every day. Ultimately, strive for seven to 10 servings a day. Keep baby carrots, apples and bananas on hand for quick, satisfying snacks. Fruit salads are a wonderful way to eat a variety of healthy — and tasty — fruit.
Use canola or olive oil in cooking. Try olive oil for salad dressing and as a healthy replacement for butter or margarine. After cooking pasta, add a touch of olive oil, some garlic and green onions for flavoring. Dip bread in flavored olive oil or lightly spread it on whole-grain bread for a tasty alternative to butter.
Substitute fish and poultry for red meat. Avoid sausage, bacon and other high-fat meats.
Limit higher fat dairy products such as whole or 2 percent milk, cheese and ice cream. Switch to skim milk, fat-free yogurt and low-fat cheese.
Eat fish once or twice a week. Water-packed tuna, salmon, trout, mackerel and herring are healthy choices. Grilled fish tastes good and requires little cleanup. Avoid fried fish, unless it's sauteed in a small amount of olive oil.
Keep walnuts, almonds, pecans and Brazil nuts on hand for a quick snack.
If it's OK with your doctor, go ahead and have a glass of red wine at dinner with your pasta or fish. If you don't drink alcohol, you don't need to start. Drinking purple grape juice may be a healthy alternative to wine.
Once you experience the delicious and healthy choices the Mediterranean diet has to offer, it just might become your favorite diet.
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