The ideal Mediterranean diet is based on the dietary patterns of the people of Crete in the early 1950s and late 1960s. The Mediterranean diet, as the name expresses, is characteristic of the foods that are commonly available in this region. For instance, the olive-rich Mediterranean makes it easy and common for the people to include olive oil abundantly in their diet.
Examples of foods high in monounsaturated fat are olive oil, canola oil, peanut oil, sesame oil, sunflower oil, and avocados.
Examples of foods high in saturated fat are butter, lard, meat, dairy products, coconut oil, and palm kernel oil.
Regular and moderate consumption of alcohol, in the form of red wine during meals.
If you are a woman (or a man over age 65), moderate consumption is less than one 5-ounce glass of red wine per day.
If you are a man under age 65, moderate consumption is less than two 5-ounce glasses of red wine per day.
Drinking over this consumption level can result in increased risk of some cancers.
The diet’s regular and moderate consumption of alcohol is not for everyone. If you do not normally drink alcohol, you do not need to start drinking. Do not drink alcohol if your doctor advises you not to do so.
To read more about the benefits of red wine, please click here.
High consumption of legumes, nuts, and seeds
Examples of legumes are beans, peas, alfalfa, lentils, and peanuts. Nuts, such as almonds, pecans, and walnuts, are low in unsaturated fat but high in calories, so it is recommended to only eat about a handful of nuts per day.
High consumption of non-refined cereals and breads
Non-refined cereals and breads incorporate the whole grain (including its bran and germ) into the food product, such that you gain the benefit of the grain’s high fiber. Examples of non-refined cereals and breads are brown rice, popcorn, oatmeal, whole wheat bread, whole wheat flour, whole wheat pasta, bran flakes, and rice cakes.
Refined cereals and breads means that the portion of the grain that provides its high fiber (its bran and germ) are removed by machinery. Examples of refined cereals and breads are white bread, white rice, pasta, and sugary cereals.
High consumption of fruits
High consumption of vegetables
Low to moderate consumption of dairy products, mostly in the form of cheese or yogurt
Low consumption of meat and poultry
Moderate to high consumption of fish
Fish contain healthy omega-3 fatty acids that are thought to act against the inflammatory effects that exacerbate HD. To learn more about omega-3 fatty acids and HD, please click here.
The Mediterranean Diet Food Pyramid
Remember to:
Stay hydrated
Replace salt with herbs, such as oregano and basil (e.g. oregano, basil, thyme, etc.)
Figure Source: Trichopoulou A. Traditional Mediterranean diet and longevity in the elderly: a review. Public Health Nutrition. 2004 Oct;7(7):943-7. Review.
Last Modified: 05/22/2009
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