Mediterranean Diet Review

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Mediterranean Diet Review: The Details

The Mediterranean diet is an eating plan based on foods typically eaten in countries that border the Mediterranean Sea, such as Italy and Greece. It has been shown to be beneficial to heart health and may help reduce the risk of many chronic diseases.

The Mediterranean diet is primarily based on eating a plentiful amount of fresh foods, mostly fruits and vegetables. It includes at least 6-12 servings of fruits and vegetables daily. Whole grains, nuts, seeds, and legumes are also recommended.

The Mediterranean diet is not considered a low-fat diet, it generally provides about 35-40% of calories from fat. But, it incorporates mostly healthy fats from plant based sources such as olive oil, as well as omega-3 fats from fish. Butter is not eaten regularly, but olive oil is used as the primary source of fat. Only a small amount of dairy is consumed, mostly from yogurt or cheese. Red meat is only eaten a few times a month. Replacing unhealthy saturated fats, with healthy monounsaturated or omega-3 fats, may be beneficial to heart health.

Herbs and spices are used for flavor, instead of salt, so it is generally a low sodium diet. A daily glass of red wine is also recommended. The diet emphasizes healthy lifestyle choices, such as cooking meals at home and eating as a family. Daily, enjoyable physical activity is also recommended.

There has been a significant amount of research on the Mediterranean diet which has shown that it may significantly reduce the risk of chronic diseases such as heart disease, cancer, Parkinson’s and Alzheimer’s.

Recommended for: general health, heart health, reduction of disease risk, diabetes management
Possibly beneficial for: weight loss

• This diet encourages a eating a lot of plants which are full of vitamins, minerals, and phytonutrients
• The emphasis is placed on healthy fat sources, instead of processed unhealthy fats
• There is a significant amount of research on the health benefits of this diet, especially for heart disease and stroke risk reduction
• Emphasis on fresh foods, physical activity, and leisure time with friends and family

• May be difficult to acquire and prepare fresh food all the time
• No specific recommendation for portion or calorie control, therefore this diet may not result in weight loss

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