Originating from the traditional dietary intake of poor coastal regions of the Mediterranean in the 1960s, the Mediterranean Diet has become popular in recent years, promoting health and well being through a diet low in saturated fats.
Difficult to define due to the number of countries that border the Mediterranean Sea, the basic components of the Mediterranean diet are described below:
OLIVE OIL: The Mediterranean diet typically includes olive oil as the primary source of fat. For more information on the health benefits of olive oil, visit www.health-benefits-of-olive-oil.com
VEGETABLES, FRUITS & GRAINS: Fruits, vegetables, pasta and rice are staples in the Mediterranean Diet. Grains in the Mediterranean region are typically wholegrain, and bread is an important part of the diet which is traditionally eaten dipped in olive oil rather than with butter which is high in saturated fat. High intakes of vegetables are consumed by Mediterranean people, these include tomatoes, eggplant, spinach, broccoli, peppers, capers, and mushrooms.
The Mediterranean diet is about wise choices in fat intake, those being what are considered “good fats”. These include monounsaturated fats found in nuts, and avocados; as well as polyunsaturated omega-3 fatty acids, found in fatty fish (salmon, tuna, sardines, and trout); and fat from plant sources, like flaxseed. As the consumption of processed and packaged foods are kept to a minimum, the diet is very low in unhealthy saturated fats which have been shown to increase the risk of heart disease.
LEGUMES: Legumes such as white beans, lentils, and chick peas benefit the body as they are rich dietary sources of protein, carbohydrates, fibre, vitamins and minerals.
DAIRY: Dairy products consumed as part of the Mediterranean Diet include cheese and yogurt; however these are not a main staple of the diet itself.
MEAT AND MEAT PRODUCTS: The Mediterranean diet is grounded on the principles of enjoyment and pleasure, with a focus on the importance of meals with family and friends where food should be enjoyed and savoured. Sounds like a pretty good diet in our opinion!