The Mediterranean Diet

One of the secrets to the heart-healthy and popular Mediterranean Diet is the use of olive oil in cooking and over salads.

Americans consider the Mediterranean Diet somewhat of a paradox–even though the traditional diet of many people living in the Mediterranean Basin is rather high in fat consumption, the incidence of heart disease and obesity is lower. This is thought to be due to the Mediterranean diet’s emphasis on monounsaturated fats as opposed to saturated animal fat, as well as high fiber consumption.

The main components of the Mediterranean Diet are:

• the use of olive oil in cooking and salads
• the consumption of large amounts of plant foods and fruits
• fruits as the main dessert
• yogurt and cheese
• red wine
• low consumption of red meat
• fish and poultry
• high consumption of legumes and unrefined cereals

This is not a fad diet. Instead, it is what we like to think of as a “food lifestyle”.

In summary, if you would like to follow a food plan that mimics the Mediterranean diet, you’ll be cutting out or cutting down on foods like margarine and hydrogenated oils, coconut oils, palm oils, red meat, overly processed foods, and simple carbohydrates; and you’ll be focusing on the use of olive oil in cooking, fish and poultry, fruits (especially oranges), vegetables, legumes, yogurts, olives, and feta cheese. Get the large majority of your daily protein from fish and legumes. Drinking wine in moderation is good, but only with meals.

Italian Salad

People who follow the Mediterranean Diet often love it because they don’t have to heavily restrict their consumption of food in general–instead, they change their focus to certain foods that actually do taste great! As with any diet plan, it’s most effective with regular exercise.