Can you name a diet plan that:
- is scientifically linked to a longer life?
- is scientifically linked to a happier and healthier life?
- involves foods found in ordinary grocery stores?
- has been shown to help the overweight lose weight and improve carbohydrate metabolism?
- doesn’t involve deprivation or restriction?
- has existed for thousands of years?
The Mediterranean Diet has become one of the better-researched dietary styles, mainly because it is not just a “diet”—it has been a traditional way of living and eating for millions of people over many generations.
So what is “The Mediterranean Diet”? It doesn’t have a strict definition; it represents the traditional diet and approach to eating (and life in general) in places bordering the Mediterranean, primarily Greece but also areas of Spain, France, Italy, and Turkey. Imagine eating mainly things you grow yourself or gather wild, and you begin to understand the Mediterranean Diet.
The main distinctions of the Mediterranean Diet are that:
- it is vegetable- and fruit-based
- olive oil is used generously (while use of animal fats is low)
- there is moderate consumption of wines (particularly red wines)
- a regular intake of beans, nuts, and seeds (especially walnuts, but also sunflower seeds, pine nuts, and sesame seeds) contributes to a high intake of fiber (around 18 grams of fiber for every 1000 calories!)
- consumption of red meats (and their associated saturated fats) is low
- the overall ratio of omega-3 essential fatty acids to omega-6 fats is high
The Mediterranean Diet naturally provides high levels of necessary nutrients, dietary fiber, and antioxidants while providing low levels of “unhealthy” things such as saturated fat, processed sweets, and refined foods so common to the typical Western diet. In many ways, the Med Diet is the mirror opposite of the Standard American Diet (called the SAD diet, of course)—which has a lot to do with how it is linked with wellness and longevity! Yet research finds that it is also a very satisfying way of eating, both traditionally and in subjects adopting the Med Diet for therapeutic reasons.
The other crucial Mediterranean element could be summed up in a single word: relaxation. Don’t take life too seriously. Sleep well, and enough. Spend time outdoors. Enjoy relaxed mealtimes with friends and family. These are simple notions, yet aren’t always easy to incorporate into lives that are hectic and full of pressures and expectations, both coming and going!
The easiest ways to increase the “Mediterranean” flavor of your diet:
- plan your meals around vegetables and fruits (mostly fresh), rather than meat
- use mainly olive oil in the preparation of your dishes
- eat about a handful of nuts or seeds each day
- enjoy beans or pulses regularly, at least 2-3 times per week
- enjoy a relaxed glass of wine daily
An extremely interesting study on particular plants commonly eaten in the Mediterranean found that, at least in the laboratory, many of them had beneficial influences on metabolic pathways that involve weight, mood, cognition, and cellular aging. Among these plants were grapes (not just the fruit, but also the leaves, seeds, stems, and other parts), asparagus, thyme, summer savory, mushrooms, oregano, fennel, chicory, artichoke, mustard, capers, beets, walnuts, mints, figs, pine nuts, rhubarb, dates, and many types of wild leafy greens. The researchers concluded that regular consumption of these kinds of plants probably contributes to the effects of the Mediterranean Diet. This study underscores the broader idea that it’s good to eat a wide variety of plants as they become seasonally available.
Here are links to some of the research mentioned above, and more detail on what constitutes The Mediterranean Diet:
Thank you for providing tips to “Mediterraneanize” my diet. This is very helpful because you have simplified it to easy steps.