What’s Mediterranean diet?

The Mediterranean diet is a dietary pattern based on the traditional eating habits of people living in Mediterranean countries, such as Greece, Italy, Spain, and Portugal. It is renowned for its health benefits and has been extensively studied for its association with reduced risk of chronic diseases. Here are the key characteristics of the Mediterranean diet:

Abundance of plant-based foods: The Mediterranean diet is primarily plant-based and emphasizes the consumption of fruits, vegetables, whole grains, legumes, nuts, and seeds. These foods provide a wide array of vitamins, minerals, antioxidants, and dietary fiber.

Olive oil as the primary fat source: Olive oil is the primary source of fat in the Mediterranean diet. It is rich in monounsaturated fats and is used in cooking, dressings, and as a condiment. Olive oil has been associated with numerous health benefits, including improved heart health.

Moderate consumption of fish and poultry: The Mediterranean diet includes moderate consumption of fish and poultry, while red meat and processed meats are limited. Fatty fish, such as salmon, sardines, and mackerel, are particularly encouraged due to their high omega-3 fatty acid content.

Reduced intake of dairy products: The Mediterranean diet recommends moderate consumption of dairy products, such as yogurt and cheese, but in smaller quantities compared to a typical Western diet.

Limited consumption of sweets and processed foods: Sweets and sugary beverages are consumed in moderation in the Mediterranean diet. Highly processed and refined foods, including processed meats, sugary snacks, and refined grains, are minimized.

Red wine in moderation: In some Mediterranean countries, moderate consumption of red wine is a part of the diet, particularly during meals. However, it’s important to note that excessive alcohol consumption can have negative health effects, and moderation is key.

Social and lifestyle aspects: The Mediterranean diet is not solely focused on food choices but also embraces social and lifestyle factors. Enjoying meals with family and friends, regular physical activity, and an active lifestyle are considered important aspects of the Mediterranean lifestyle.

The Mediterranean diet has been associated with numerous health benefits, including reduced risk of heart disease, stroke, certain cancers, type 2 diabetes, and improved longevity. It is a flexible and sustainable dietary pattern that can be adapted to different cultural and regional preferences.

It’s important to note that individual variations and considerations exist, and consulting with a healthcare provider or registered dietitian can provide personalized guidance on incorporating the Mediterranean diet principles into your lifestyle.