Would the Mediterranean Diet Work for You?

SJmediaroom  | May 15, 2012

Would the Mediterranean Diet Work for You?

In a recent post, we discussed probiotics and their accompanying health benefits when added to your diet. Greek yogurt provides an excellent source of probiotics, and also happens to be part of a diet/lifestyle that is getting a lot of buzz recently, the Mediterranean Diet. May is Mediterranean Diet Month, and to help celebrate, we’ve compiled some resources about the diet to help you determine if this way of eating may be right for you. As always, please consult your health professional before making significant changes to your diet or nutritional intake.

The Mediterranean Diet landed in third place (behind Weight Watchers and Jenny Craig, respectively) on the US News and World Report’s second annual best diet list. Why would we want to look at people’s diets that are living on the other side of the Atlantic? Typically, people living in the countries bordering the Mediterranean Sea live longer and have fewer incidents of cancer and cardiovascular ailments than Americans. Following the Mediterranean Diet clearly includes cardiovascular benefits. This diet has been associated with a decreased risk of heart disease and a reduction in both blood pressure and LDL cholesterol. The diet can also serve as an appropriate nutritional guide for people with Type 2 Diabetes.

Clearly, the diet offers health benefits, but how restrictive is it? First of all, most people who follow the Mediterranean Diet wouldn’t call it a diet at all. Calorie counting, point systems, and pre-made portions are nowhere to be found in regards to this diet. The Mediterranean Diet does not ban entire food groups, which makes it easier to follow long term than other diets that eliminate certain foods. A food pyramid has been created to show which foods should be eaten more often than others. Every meal should be based around the following foods: fruits, vegetables, grains (mostly whole), olive oil, beans, nuts, legumes, seeds, herbs and spices. Heart healthy fats like olive oil replace saturated fats like butter. This diet emphasizes lean proteins, which includes fish and seafood at least twice a week as an alternative to red meat. Poultry, cheese, eggs, and yogurt (Greek) need to be consumed in moderate portions on a daily to weekly basis. The diet allows for moderate consumption of wine if desired. Finally, meats and sweets may be consumed, but only occasionally.

The most interesting feature of the Mediterranean Food Pyramid is its base. Surprisingly, the base of the pyramid does not contain food at all, but rather people who engage in physical activity regularly and who enjoy dining with family and friends. In order to feel the full advantages of this diet, you must embrace the physical aspect (exercising) of it as well as the social (eating with friends and family). Once again the message is the same, a healthy diet coupled with regular exercise yields the most beneficial results.

For additional information on the Mediterranean Diet please visit these links:
Emory Heart Health Nutritionist
Oldways

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