The Mediterranean eating pattern is followed by the 22 counties surrounding the Mediterranean Sea. It has been increasingly heralded as one of the healthiest diets world- wide, and in 2015 it was finally recommended by the Dietary Guidelines for Americans, published jointly by the United States Departments of Agriculture and Health and Human Services, after thorough review of the decades of research by leading nutrition scientists.
Focus of the Mediterranean Lifestyle Today
- Healthy fats
- Adequate dairy and water
- More vegetables, especially local and seasonal
- Limited meats and sweets
- Local foods, nonprocessed
- Enjoy cooking and eating together
- Daily physical activities that you like to do
- Red wine on occasion, limited portions choices
What Is the Mediterranean Diet and Why Is It So Healthy?
Research shows these advantages of following the Med eating pattern:
- Live a longer life
- Fewer strokes and heart attacks
- Better cognition; less risk for Alzheimer’s and depression
- Reduced allergies
- Reduction of certain cancers
- Reduced incidence of type 2 diabetes and better blood glucose control
- Less childhood obesity
Foods to Include Every Day
•Whole grains: 1 to 2 servings per meal
- Vegetables: at least 2 servings at lunch and dinner, including 1 raw
- Fruits: 1 to 2 per meal, including as most frequent dessert
- Adequate water: main beverage
- Dairy: 2 servings daily
- Healthy fats and proteins (low in satu- rated fat)
- Poultry: 2 servings per week
- Red and processed meats: 1 serving per week (i.e., rarely consumed)
- Eggs: 2 to 4 times per week
- Beans and lentils: most common protein sources
- Low saturated fats (less than 7 to 8 percent of total energy)
- Nuts (e.g., walnuts, almonds, hazelnuts; high in heart-healthy poly- and monoun- saturated fats): 1 ounce per day
- Fish (e.g., salmon, sardines, tuna; high in omega-3 fats):
4-ounce serving two times per week, as recommended by the American Heart Association
Spreads
Another way the Medi- terranean diet enhances nutrition is by including plant-based “spreads” instead of deli or processed meats with butter, margarine, or mayonnaise. One spread is olive tapenade, a finely chopped olive-based mixture that can be made from minced ripe olives or green olives.