The Mediterranean Diet is not a diet per se but a loose term referring to the dietary practices of the people in the Mediterranean region. Each country that borders the Mediterranean Sea offers a variant to the Mediterranean Diet. Differences in ethnic background, culture, agricultural production, and religion between the Mediterranean countries creates the variation in each country's diet. However, each diet offers a number of characteristics that are common to all of the Mediterranean countries.
The Mediterranean Diet has a high consumption of fruits, vegetables, beans, nuts, seeds, bread, and other cereals. Traditionally, fruits and vegetables are locally grown in the Mediterranean Diet. Fruits and vegetables often are consumed raw or minimally processed. Fruits and vegetables contain many essential vitamins and minerals as well as antioxidants that are crucial for good health.
The Mediterranean Diet's primary source of fat is in the form of a monounsaturated fat. Olive oil is a monounsaturated fat that is a rich source of antioxidants including vitamin E. Olive oil is used instead of butter, margarine, and other fats. In fact, butter and cream are only used on special occasions. Olive oil in the Mediterranean Diet is used to prepare tomato sauces, vegetable dishes, salads, and to fry fish.
The Mediterranean Diet encourages moderate intake of fish but little to no intake of meat. Red meat and poultry are consumed only sparingly. Fish is the meat of choice. About 5-15 oz. of oily fish, in particular are consumed weekly. Oily fish includes tuna, mackerel, salmon, trout, herring, and sardines. Oily fish are a great source of omega-3 fatty acids.
Dairy products are consumed in low to moderate amounts. Dairy products from a variety of animals such as goats, sheep, buffalo, cows, and camels are primarily consumed in the form of low fat cheese and yogurt. Very little fresh milk is consumed. Meals are usually accompanied by wine or water.
The Mediterranean Diet encourages low to moderate consumption of wine. Wine is usually consumed with a meal. The type of wine consumed is usually red wine which contains a rich source of phytonutrients. Among the phytonutrients, polyphenols especially are powerful antioxidants. Studies have shown that men and women who have a light to moderate consumption of alcohol live longer than nondrinkers. One alcoholic drink (1.5 oz. distilled spirits, 5 oz. wine, 12 oz. beer) daily for women and two alcoholic drinks daily for men is considered moderate intake of alcohol.
If you are looking to incorporate the Mediterranean Diet into your life, here are a few suggestions. Fruits and vegetables should be of a wide variety. You should try for at least 7-10 servings of whole fruits and vegetables daily. You should avoid any vegetables that are prepared in butter or cream sauces. High fiber breads, cereals, and pasta are consumed daily. This includes brown rice, bran, whole grain bread and cereal. You should avoid sweets, white bread, biscuits, breadsticks, and any refined carbohydrates.
Protein intake is low in saturated fat. Protein intake from red meat is of lean cuts, poultry without the skin, and low fat dairy foods (skim milk, yogurt). You should avoid bacon, sausage, and other processed or high fat meat. You should also avoid milk or cheese that is not low fat.
Intake of fish is 1-2 times weekly from oily fish, flaxseed, walnuts, and spinach. Healthy oils (extra virgin olive oil, canola oil, flaxseed oil) are used for cooking, salad dressings, and other uses. You should avoid omega-6 oils such as corn, sunflower, safflower, soybean, and peanut. Your diet should also include peas, beans, soybeans, lentils, tree nuts (almonds, pecans, walnuts, Brazil nuts), and legumes. You should avoid heavily salted or honey roasted nuts.
A moderate intake of alcohol with the evening meal is optional. The Mediterranean Diet emphasizes whole natural foods. This means avoiding fast food, fried food, margarine, chips, crackers, baked goods, doughnuts, or any processed foods that contain trans fatty acids.
The Mediterranean style diets are very close to the dietary guidelines of the American Heart Association. Diets of the Mediterranean people contain a relatively high percentage of fat calories, about 40%. The American Heart Association endorses a diet that contains about 30% fat intake. However, the average Mediterranean Diet has less saturated fat than the average American diet.
Researchers are now trying to deduce the components of the Mediterranean Diet that are responsible for the Mediterranean populations? longer life expectancy compared to other European populations. However, the combined effects of different ingredients such as a relaxed eating attitude, plenty of sunshine, and more physical activity are likely to be contributing to the overall healthy lifestyle of the Mediterranean region. The Mediterranean Diet has a lower incidence of heart disease and cancer, which makes the Mediterranean Diet an overall good choice in health.
One of the biggest problems EU leaders have to find ways to overcome is the fact that the "old" continent is in fact becoming old. As the European birth rate has been dropping at a rapid rate over the last couple of decades, the European continent will become soon a continent inhabited by a increasing majority of seniors. Since this demographic trend develops, EU reforms and retirement policies try to address the issue and give Europe its chance to maintain its productivity levels high and its overall outcome on surplus. Thus, contemporary ethnographic studies support that keeping Europeans health at high levels, especially for those over the age of sixty, is not only a social policy act governments should focus on providing, but also a wise economic policy that will keep Europeans able to continue being productive members of society and thus, lowering the negative outcomes of an alarming EU reality. One method to keep older people healthier is to focus on their dietary habits and introducing new nutritional practices that can increase life expectancy levels. According to researchers, one of the choices an aging person has to keep being healthy and active is to follow the Mediterranean diet.
In fact, the Mediterranean diet is associated with longer life expectancy among the elderly, because it is characterized by a high intake of vegetables, legumes, fruits, and cereals. Furthermore, one of the basic nutritional elements shared across all Mediterranean cultures is the high intake of fish and the low consumption levels of saturated fats. On the other hand, olive oil, which belongs to the unsaturated fats category, helps the human organism function and provides all the necessary ingredients for the aged part of the EU's population to continue being healthy and thrive. Furthermore, the low intake of dairy products and meat and the modest consumption of alcohol have helped the elderly in countries like Spain and Greece to live longer and healthier lives and maintain their productivity levels high close to the end of their lives.
As current evidence suggests, such a diet is beneficial to the health of all individuals regardless of their age group or residence location. Scientists, after examining a variety of factors like diet, lifestyle, medical history, physical activity levels, and smoking have recognized the importance of the Mediterranean diet in keeping the body fit and the mind working properly. In fact, a higher dietary score was associated with a lower overall death rate and evidence suggests that people who follow such a dietary plan are expected to live longer and suffer less from illnesses.
What is alarming though is that the younger generation of Europe that has began following the Western type of diet-larger portions, fewer meals, less vegetable and fruit intake-have experienced problems associated with weight gain and are now battling against disfiguring their body types. Modern way of living, stress, less available time to prepare a proper meal and other problems, have led parents to neglect the nutrition of their children and has led them to fight problems such that of youth obesity and low self-esteem. Educating seniors should be a combined effort with educating youth as both age groups are considered currently to be the future of the "aging" European continent.
Both Kristy Haugen & Jonathon Hardcastle are contributors for EditorialToday. The above articles have been edited for relevancy and timeliness. All write-ups, reviews, tips and guides published by EditorialToday.com and its partners or affiliates are for informational purposes only. They should not be used for any legal or any other type of advice. We do not endorse any author, contributor, writer or article posted by our team.
Kristy Haugen has sinced written about articles on various topics from Lose Weight, Dieting and Lose Weight. Kristy Haugen is a mother and an experienced nurse. She also has a bachelor degree in Biology and Chemistry. She writes to inform consumers about nutrition and health topics. Learn more about weight loss at. Kristy Haugen's top article generates over 9900 views. to your Favourites.
Jonathon Hardcastle has sinced written about articles on various topics from Advertising Guide, Careers and Job Hunting and Cooking Tips. Jonathon Hardcastle writes articles on many topics including , ,. Jonathon Hardcastle's top article generates over 368000 views. to your Favourites.