The Mediterranean Diet – A Way of Living

The Mediterranean diet is not necessarily a way of eating intended for weight loss. It is simply a healthy way of living that incorporates healthy eating and exercise. This eating and exercise plan was the natural way of life for many residents of the Mediterranean decades ago.

The diet is intended to be a way of living and not a short term solution to a weight problem. The Mediterranean diet is based on the traditional cooking style of the residents of Crete, Greece and southern Italy; although today, many of those people no longer follow the lifestyle.

There is evidence that living the healthy lifestyle promoted in the Mediterranean diet increases the life expectancy in most people as well as enhancing their quality of life. Research also shows that this diet reduces the risk of stroke and heart disease, as well as, the incidence of cancer, Parkinson’s disease and Alzheimer’s disease.

It also aids in the retention of bone mass in the elderly and controlling high blood pressure and cholesterol levels. If you are interested in eating this way but want to lose some weight as well you will have to adjust the eating so that you limit the number of calories sufficiently for your planned weight loss. Alternatively, you can adjust the plan if you need to gain weight.

There is nothing surprising or really new to those of us who are familiar with eating healthy and exercising. Most of us are familiar with the basic components of the diet such as eating fresh fruits and vegetables and limiting red meat, but the Mediterranean diets also promotes moderate drinking of wine and the inclusion of plenty of healthy fats.

I know for a lot of you it’s hard to imagine a diet high in fat is good for us, but in fact our bodies do need fat. Generally, our problems with fat have been that we eat too much of the wrong fats, saturated and trans fats.

So, what does the Mediterranean diet look like?

1. Exercise. Decades ago in the Mediterranean, and really anywhere, physical activity was simply a part of life. Even today people in the Mediterranean walk as a natural part of their day, often walking to work or to a neighbor’s house.

But with our ever changing society moving more toward convenience and a sedentary lifestyle we find ourselves getting very little physical activity as a regular part of our day. In order to live a healthy lifestyle, you must plan to exercise. Thirty minutes a day is generally all that is necessary.

2. Eat primarily fruits, vegetables, legumes and nuts. Eat as many fruits and vegetables as you reasonably can, up to 9 servings a day. Nuts, being high in fat, should not be eaten in large amounts.

3. Eat only whole grain pastas, bread and rice or complex carbohydrates. Avoid all refined, or simple, carbohydrates. Bread is also common in the diets of the residents of the Mediterranean but is usually eaten plain or dipped in olive oil.

4. Use healthy oils like olive oil or canola oil instead of butter and other fats. Saturated fats and hydrogenated oils should be avoided. Olive oil helps lower LDL cholesterol levels.

5. The diet is naturally high in salt, so uses herbs and spices to flavor foods.

6. Eat fish and poultry each at least twice a week and limit red meat to a few times a month. One to four eggs a week may be eaten. The most beneficial fish are fatty fish which are high in omega-3 fatty acids.

7. Consume moderate amounts of dairy products. Drink low-fat or non-fat milk, and eat cheese and yogurt (originally fresh goat cheese). Watch the saturated fats and adjust your diary intake accordingly, especially if you wish to lose weight.

8. Drink wine, preferably red, in moderation. Moderation means no more than 5 ounces a day for women and 10 ounces per day for men. Drinking wine, while shown to reduce risk of heart disease, it not a necessary component of the diet.

Other things to consider for a healthy lifestyle include eating at home, at the table with family. Eating healthy benefits the whole family and the sooner you start your children on a healthy lifestyle the better. Offering fresh foods, whole grains and low-fat dairy products, instead of pre-packaged, processed junk early in your child’s life will start him or her off in the right direction toward a life-long habit of healthy living. We are what we eat.

The Mediterranean diet is not only a delicious way to eat but a healthy one as well. Because this diet is not restrictive and is rich in tasteful, whole foods, it’s certainly possible that once you switch, you will gladly choose to live this life and never go back to your old living. 

Julia Child

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