More Mediterranean Diet Tips

Remember our article reviewing how the Mediterranean Diet may be good for weight loss? Well it turns out that adopting a Mediterranean diet may also be beneficial for your overall health in addition to helping you shed a few extra pounds.

One of the best parts about Mediterranean-style eating is it accommodates a variety of food preferences and can be easily adopted irrespective of the season. As the name suggests, the origins of a Mediterranean eating style can be traced back to the eating patterns of the regions surrounding Mediterranean Sea – countries including Spain, Portugal, Greece, Morocco, Cyprus and Croatia. Mediterranean style food has become a large part of this region’s culture and in this part of the world is more than just a mere ‘diet’ that is followed.

Characteristics of the Mediterranean Diet:

Consumption:

Types of Food:

Frequent Consumption

Plant foods, fruits, vegetables, whole grains, beans and other legumes, low-fat dairy products, eggs, fish

Limited Consumption

Red meats, sweets, poultry, sugar intake

Low to Moderate Consumption

Alcoholic Beverages


Studies and research pertaining to the Mediterranean Diet and its health benefits have been underway since the 1950s when the first findings published linked the Mediterranean diet with improved health, reduction in chronic inflammation and reduction in overall mortality rates. Additionally, one study found Mediterranean eating patterns to be helpful in combating cardiovascular diseases, cancer, Parkinson’s and Alzheimer’s. However, science still has a way to go before we see substantial growth in such benefits from the Mediterranean Diet.

Some more Mediterranean eating tips:

  • Opt for monounsaturated fats such as olive oil, nuts or avocado and Omega-3 fats from Salmon fish. Avoid saturated high-fat meats, dairy products and lard.
  • Cook a vegetarian meal at least one night a week; try new herbs and spices as seasoning. Remember to share your meal with family or friends. Proteins from meats, seafood and poultry could be better off as a side dish than main.
  • Keep a watch on your sugar intake; avoid beverages that are loaded with sugars and opt for natural and nutrient-rich fruits.
  • Make olive oil as a main source of dietary fat for the body, comprising 25-35% of daily required calories coming from healthy unsaturated fats, and 7-8% from saturated fats.