Mediterranean Diet For Dummies

Interest in the relationship between the Mediterranean region and the longevity of its denizens was sparked in middle of the 20th century when folks began to notice that people in southern Europe seemed to be living longer than people who lived in northern Europe and the United States. Since then, several studies have been conducted trying to find the reason.

Part of the Mediterranean-diet lifestyle is using healthy, monounsaturated fats, such as olive oil, in place of butter or other fats. Oils are beneficial for cooking because they allow you to cook food at a higher temperature, and they provide flavor and texture to your foods. Here are ten tips for cooking with oils to ensure that you get the health benefits: Be careful with how much you use.

Even if you’re not ready to commit full-time to the Mediterranean diet, you can still reap health benefits by making small changes. The following list offers ten easy suggestions that will give your diet and your life a Mediterranean boost.Snuggle up to olive oil.Studies show that olive oil, specifically extra-virgin olive oil, helps lowers your risk of a variety of ailments, including cancer, Alzheimer’s disease, and hypertension, in addition to providing other benefits.

Many of the food items featured in the Mediterranean diet are packed with nutrients. The Mediterranean diet includes a wide variety of foods, that won't leave you bored. Have a look at some of these foods and the more notable nutritional benefits they provide. Food Nutrients Almonds Fiber, vitamin E, potassium, healthy fats, and calcium Artichokes Antioxidants, fiber, and vitamin C Avocados Heart healthy fat, fiber, potassium, B vitamins, vitamin C, vitamin E, and lutein, an antioxidant that protects eye health and prevents macular degeneration Barley Protein and fiber, in the form of soluble beta-glucan fiber, which has specific benefits to help reduce bad cholesterol and improve blood glucose levels Bulgur Fiber (more than oats, corn, or buckwheat), thiamin, B vitamins, magnesium, phosphorus, manganese Chickpeas Fiber, protein, and multiple vitamins (thiamin, B6, folate, vitamins E, K, A, and C, riboflavin, and niacin) and minerals (calcium, magnesium, phosphorus, iron, zinc, and potassium) Dairy products Protein, calcium, and vitamins Eggplant Fiber and antioxidants that have heart health and cancer-fighting properties and that may offer protection against obesity and diabetes Eggs Heart healthy fat, vitamin A, folic acid, choline, biotin (beneficial for immune system and brain health), phytonutrients like lutein and zeaxanthin (important for eye health and slowing the effects of aging), and cholesterol (in the yolk) Farro Complex carbohydrates, including a particular type that's been found to boost immunity and keep blood glucose and cholesterol in check Hazelnuts Fiber, B vitamins (thiamine and folate), and flavonoids that improve circulation and protect brain health Mandarin orangess Fiber, vitamin C, and vitamin A Mussels Protein, omega-3 fatty acids, vitamin B12, selenium, and folate Olive oil Heart healthy fats; vitamins E, K, and A; antioxidants that help reduce inflammation, cancer risk, and risk of heart disease, and lower blood pressure and cholesterol; and carotenoids, which promote eye health Olives Heart healthy fats Onions Antioxidants, antibacterial properties, compounds that help lower blood pressure, and chromium, a mineral that may be helpful in keeping blood glucose in check Oysters Protein and zinc Pine nuts Fiber, pinoleic acid (may trigger hormones that suppress appetite and promote weight loss), and lutein Pistachios Vitamin A, vitamin E, and lutein Pomegranates Fiber and antioxidants that can reduce cholesterol and blood pressure and improve arterial health Quinoa Protein, potassium, and iron Salmon Protein, omega-3 fatty acids, and vitamin D Sardines Protein, omega-3 fatty acids, calcium, vitamin B12, and potassium Sweet potatoes Fiber, potassium, vitamin A, and vitamin C Tuna Protein, omega-3 fatty acids, B vitamins, and selenium, a mineral that helps fight inflammation Walnuts Fiber, heart healthy oils, and linoleic and alpha-linolenic acid, which reduce inflammation, risk of heart disease, and certain types of cancer, and benefit brain health and offer protection from cognitive decline Red wine Antioxidants, notably resveratrol (fights free radicals, boosts immune system, and wards off disease) and quercetin (widens blood vessels, minimizes clots, and reduces inflammation).

The Mediterranean diet has long been touted for providing health benefits, such as reducing coronary artery disease and decreasing the risk of some cancers. Including fresh vegetables and fruits, legumes, and healthy fats into your diet can help improve your health in many ways. Research shows that following a traditional Mediterranean diet significantly reduces the risk of heart disease and cancer, can help prevent or mitigate the problems associated with other chronic health conditions, and can offer all sorts of other benefits.

Here is a list of the nuts and seeds that are essential to the Mediterranean diet. No matter what types of nuts and seeds you choose, you’re doing yourself a favor and reaping loads of benefits. Also the more types you eat, the better variety of nutrients you get. But certain nuts and seeds fall in to the MVP — or Most Valuable Plants, Nuts & Seeds Class — category!

Herbs, spices, and lots of flavor — those are the things you’ll discover when you partake of Mediterranean cuisine. For thousands of years, herbs and spices have been incorporated into Mediterranean dishes to add flavor. These additions boost flavor without adding a significant amount of calories, sodium, or fat.

The Mediterranean diet is about more than food. It’s a way to embrace life to the fullest, to find peace and happiness in everyday events, and to stay active and engaged in meaningful ways. In fact, the benefits that accrue to those who follow the key principles of the diet itself aren’t solely related to single foods but to the diet as a whole, which includes not only what you eat but how you live.

The Mediterranean diet is not a "diet" in the commonly accepted definition of the word; it's really a lifestyle. And nothing epitomizes that more than the fact that wine has its place in the standard Mediterranean food pyramid.It's true wine can have health benefits, but it also characterizes the Mediterranean way of life as one that values good food, good drink and relaxing meals.

Including fruits and vegetables at every meal comes naturally in the Mediterranean lifestyle, and soon enough, it’ll be second nature for you, too! One reason the people of Mediterranean countries eat so much fruit and vegetables is that they eat food grown in their own backyards, and many varieties of fruits and vegetables flourish in the Mediterranean climate.

When you combine your Mediterranean diet with a physical activity like walking, you can boost your overall health even more. Walking is one of the most beneficial exercises you can do, and walking 10,000 steps a day (in addition to getting in some resistance training, like weight lifting) can be all the daily exercise you need to stay healthy.

The Mediterranean diet is not a “diet” in the commonly accepted definition of the word; it’s really a lifestyle. And nothing epitomizes that more than the fact that wine has its place in the standard Mediterranean food pyramid. Ever since the idea of a “French paradox” was observed in the early 1990s, wine and its significance to health have been the source of much research and debate.

Recent studies show a Mediterranean diet can reduce the risk of stroke and other cardiovascular diseases by as much as 30 percent. This guide shows you how to enjoy a variety of flavorful foods, so eating healthy won’t be a sacrifice. Download the guide to savor the benefits of a Mediterranean lifestyle! Zesty flavors, such as tumeric, basil, and lemon!

One of the big differences between the North American lifestyle and that of the Mediterranean is where people shop for food. Many people in the Mediterranean, whether they live in large cities or small towns, depend more on local markets, butchers, bakers, and produce stands (though the big-box stores you’re used to are popping up more and more in the Mediterranean).

As with anything, eating too much olive oil isn’t good for you, even if you are eating the Mediterranean way. Although you need a certain amount of fat in your diet, getting too much contributes excess calories. And when you’re eating more calories than your body needs or can use for energy, those calories can get stored as fat.

The Mediterranean diet includes a lot of olive oil and the health benefits derived from it. You may be curious to know how olive oil is made, from tree to bottle. Here's how: Mediterranean olive trees start bearing fruit, olives, after about five years. Olive trees have a very impressive lifespan. Some trees live and produce for several hundred years!

Many key aspects of the Mediterranean diet and lifestyle can really help you reduce your risk for developing, as well as the progression of, heart disease:The focus on unsaturated heart healthy fats that help lower your LDL cholesterol and raise your HDL cholesterol, as well as reduce the risk for oxidation of cholesterol.

One of the beautiful side effects of following a Mediterranean diet is weight loss or healthy weight maintenance. Consider it a “side effect” because this type of diet is not your typical restrictive meal plan you may hear about in the media. It’s not a quick fix (that doesn’t exist, by the way), nor will you feel deprived when eating like the people in the Mediterranean do.

People in the Mediterranean often eat less meat, so they depend on plant-based protein foods like beans and lentils. In addition to acting as a protein source, beans and lentils are also packed with fiber, B vitamins, and phytochemicals. They’re also economical and can create amazing flavor and texture in your meals.

Although people on the Mediterranean coast frequently use pasta, they also consume many other grains, such as bulgur wheat, barley, and cornmeal. When you aren’t used to eating these grains, you may not know how to cook them or add them creatively to your meals. Luckily, introducing them isn’t difficult or time consuming.

People in the Mediterranean use an abundance of fresh herbs and spices in their cooking. Besides providing taste, color, and aroma, herbs and spices also add health benefits to your meals. Think about your own diet. Do you tend to use a lot of herbs and spices in your cooking, or do you mostly depend on salt and pepper?

The Mediterranean diet won’t break the bank, even though in most parts of the country, fresh seafood is a costlier alternative to hamburger; leaner cuts of meat are typically more expensive than fattier ones; and fresh stuff — fresh cheeses, fresh produce, fresh herbs, and so on — is both more expensive and more perishable than the canned, frozen, and prepackaged counterparts.

Whether nuts, seeds, and legumes are the main event of a Mediterranean meal or a part of a snack or side dish, they’ll certainly complement your diet with a variety of nutrients and flavor. Here, you discover how these foods fit in with traditional Mediterranean fare and how to use them as a substitute for foods you’re currently eating.

Whether you’re undergoing treatment for cancer or want to reduce your risk for recurrence, good nutrition is key. The Mediterranean diet offers nutrient benefits for cancer prevention as well as improving your lifespan. The incidence of cancer in the Mediterranean is lower than in the UK and United States, and the specific cancers involved, like bowel, breast, and prostate, have been attributed to dietary causes.

Although any diet in which you consume fewer calories than your body needs can result in weight loss, the particular foods that make up the Mediterranean diet, the way the foods are portioned and balanced, and the added focus on how you eat make maintaining a healthy weight — or losing weight — that much easier.

Food is more than just fuel for your body. If you’ve grown up with a traditional Western diet, adopting the Mediterranean diet will be quite a change and will involve some key trade-offs: You’ll eat less of this And more of this Red meat Lean meats and seafood Saturated fats Healthy fats Processed foods Whole foods Refined grains Whole grains In addition, your serving sizes will change, as will the balance of food on your plate, with the protein and starch becoming sidekicks rather than the stars.

Specific research has shown that the Mediterranean diet is inversely related to your diastolic and systolic blood pressure. That means you can keep your blood pressure within normal limits — and, therefore, lower your risk for stroke — by following classic Mediterranean habits like the following:Make olive oil one of your primary fat sources in lieu of butter or other saturated fats.

Because of the health benefits associated with the Mediterranean diet and the recent studies that have highlighted the diet’s ability to reduce heart disease, decrease the risk of some cancers, prevent or mitigate the effects of diabetes, and more, many have embraced the Mediterranean diet’s key guidelines.Although this plant-based diet devotes the largest portion of a plate to fruits, vegetables, and whole grains, healthy fats, like those you get from olive oil and nuts, lean animal proteins, and red wine also take key roles.

Mostly all of the fat calories from the Mediterranean diet come from olive oil, fish oil, and nuts. Dietary Guidelines for Americans suggest that, on average, about 30 percent of your calories should come from fat. With the Mediterranean diet, you get up to 40 percent of your calories from fat. It may seem like a paradox that a diet richer in fat is healthier for you.

If you're on the Mediterranean diet, good for you! But if you're also a smoker, then you might be counteracting benefits you gain from that diet. Only one good thing can be said about cigarette smoking — it's good when you stop! Cigarette smoke harms virtually every vital organ, but it is particularly dangerous to the heart and lungs.

Conveniently close to the Mediterranean sea, it’s no surprise that people in the Mediterranean eat mostly locally sourced seafood. Seafood, both fish and shellfish, are consumed several times per week. But how much should you eat? Researchers out of the University of Florence in 2013 found that about 20 and 25 grams of fish (about 4 ounces) per day is the average consumed by the Mediterranean people.

The Mediterranean diet is a plant-based diet. The largest portion of meals in the Mediterranean is devoted to vegetables, fruits, nuts, and grains. In fact, if you adopt a Mediterranean style of eating, your daily servings of fruits and vegetables will increase to between seven and ten servings a day. And while many diets eschew nuts, the healthy fats in nuts make them a popular component of Mediterranean cuisine.

Consuming seven to ten servings of fruits and vegetables a day as recommended for the Mediterranean diet may seem like a lot, but it doesn’t have to be such a challenge. If you don’t love the fruits and veggies specifically associated with the Mediterranean diet, that’s okay! Eat any type of fruit or vegetable you like — and the more the merrier.

The Mediterranean diet is grounded in the practice of having a whole grain at every meal. And no, that doesn’t mean eating an entire plate of whole wheat spaghetti with meat sauce for dinner. Instead, people in the Mediterranean make their grains the side dish or create more of a balance by adding lean protein and vegetables to their pastas.

Hundreds of fish are indigenous to the Mediterranean Sea. But this list highlights the top five seafood varieties that are typically included in a Mediterranean diet.Salmon is one of the top sources of omega-3 fatty acids, which is why it’s at the top of the beneficial seafood list.Beyond omega-3s, a 4-ounce serving of salmon also contains your daily recommended vitamin D needs.

Instead of blindly following advice to get between seven and ten servings of fruits and veggies every day (people in the Mediterranean get an average of nine servings per day!), it’s important to understand the benefits of filling half of your plate with colorful fruits and vegetables. The color is not just for show.

Olive oil is the magic elixir of the Mediterranean diet. Although Western diets feature hydrogenated oils and saturated fats from animal sources, olive oil — the staple of Mediterranean cuisine — is rich in plant-based monounsaturated fatty acids that are chockfull of heart health benefits. Making the swap to a Mediterranean-based diet and incorporating olive oil can improve your health without compromising on flavor that other fat sources add to your meals.

The Mediterranean Food Guide Pyramid is based on the dietary traditions of the Greek island of Crete, other parts of Greece, and southern Italy around 1960, when chronic diseases such as heart disease and cancer were low. The focus is on eating a diet rich in vegetables, fruits, whole grains, legumes, and seafood; eating less meat; and choosing healthy fats such as olive oil.

A plant-based diet such as the Mediterranean diet offers a plethora of nutrients that can help your body stay healthy. These plant foods are loaded with antioxidants. Antioxidants are a key component of many plant foods that help slow down the process of oxidation (when your body’s cells burn oxygen). This slowing decreases the amount of free radicals, or unstable molecules, that cause damage to your cells, tissues, and DNA.

If you tend to choose the same traditional fruits over and over, the most popular fruits of the Mediterranean cuisine will certainly broaden your fruit horizon and give you new flavors, textures, and health benefits. Who knows? Maybe the new saying will be that a pomegranate a day keeps the doctor away!Avocados can be cultivated only in tropical or Mediterranean climates and sometimes in more temperate climates like California.

Although adding more vegetables in general to your diet is inherently more Mediterranean, certain vegetables stand out as key components of a Mediterranean diet. Here are the top five Mediterranean veggies:The artichoke plant, or globe artichoke, is native to the Mediterranean region and cultivated primarily in countries like France, Italy, Spain, and Morocco.

Hearing all about the grains of the Mediterranean is one thing, but realistically incorporating them into your diet is another. You may feel like you need to be a Top Chef or plan days in advance to have one of these grains with a meal. Or you may be intimidated because you have a wheat or gluten allergy and know that many grains are off-limits.