How to Eat a Mediterranean Diet

By Erin Froehlich

Scientists, intrigued by the long life span and low incidence of disease in Mediterranean cultures, have been studying Mediterranean eating patterns and diet for over 50 years. An emphasis on whole grains, fresh fruits and vegetables, and healthy fats has created an ideal mix of foods and health benefits. Studies have shown that a Mediterranean diet can be more helpful for weight loss than a low-fat diet, and at the same time lowers blood pressure and cholesterol levels, improves energy levels and mood, and reduces the risk of diabetes, heart disease, Alzheimer's, and cancer.

With all the benefits it provides, it would be easy to call the Mediterranean diet the miracle diet instead. So how can you reap these benefits of this tasty and highly nutritious diet? Try incorporating these 6 foods in your meals each week:

FRUITS AND VEGETABLES - In Mediterranean cultures, an average of NINE serving of fruits and vegetables are eaten every day! This means loads of antioxidants, phytosterols, healthy carbohydrates, vitamins and minerals. Keep a rainbow of fresh fruits and vegetables on hand, and strive to get as many servings as possible throughout your day. (Tip - keep blood sugar levels down by choosing low-glycemic fruits and eating more veggies than fruits).

WHOLE GRAINS - Mediterranean grains such as spelt are usually whole grains which contain very little to no trans fats, and Mediterranean people don't use margarine or butter to flavor them. The abundance of both whole grains and vegetables provides a diet high in fiber which regulates digestion and moderates blood sugar levels.

NUTS - Tree nuts like walnuts, pecans, almonds, and hazelnuts may be high in healthy fats, but they are low in saturated fat. Nuts also provide protein, and eaten in small amounts of about a handful a day, they are an excellent and simple addition to any diet.

OLIVE OIL - Probably the most identifiable feature of the Mediterranean diet is the use of olive oil as their main source of fat. High in vitamin E and K, olive oil helps control LDL cholesterol and raise HDL cholesterol, and it's even believed to prevent cancer. However, it is still a fat, so balance is important. Two to three tablespoons a day is a good amount for adults.

FISH - Though the Mediterranean diet is largely vegetarian, when meat is incorporated it's mainly fish. Fish provide an excellent source of omega-3 fatty acids, essential to brain health. It is recommended that adults eat fish or shellfish at least twice a week, and avoid deep fat frying. Instead, try grilling your fish or saute in a small amount of olive oil.

WINE - Red wine has an aspirin-like affect, reducing clotting and providing healthful antioxidants. For this reason, doctors recommend that men 65 and younger drink 10 ounces a day and that women and men of age 65 and over drink 5 ounces a day. However, it should be noted that drinking more than these amounts is not recommended, and for those suffering from alcohol addiction, drinking wine is not recommended at all.

We know you'll love experimenting with the Mediterranean diet. Look for our recipes that include these healthy diet staples in 2010 and beyond!

Sources: http://www.webmd.com/diet/features/benefits-mediterranean-diet http://www.mayoclinic.com/health/mediterranean-diet/CL00011