The Mediterranean Diet

The popular “Mediterranean diet” that you hear about today was patterned after the traditional diets eaten in Mediterranean countries

Traditional Mediterranean diets have:

• An abundance of plant foods:  fruits, vegetables, whole grains, legumes, nuts, and seeds
• Olive oil is the main source of fat
• Moderate amounts of fish and poultry
• Small portions of red meat served only once or twice a month; usually lean meats
• Moderate amounts of dairy products (mostly cheese and yogurt)
• Low to moderate amounts of eggs (zero to four times a week)
• Low to moderate amounts of wine (1-2 glasses of wine per day), normally with meals
• Use of fresh fruit as a typical dessert; low consumption of sweets
• Fresh or minimally processed foods
• Liberal use of garlic, lemon juice, fresh herbs, tomatoes, peppers

The basic message of the Mediterranean diet is to eat a plant-based diet that is low in saturated and trans fat, and move every day!

Some helpful tips: Adopt an old-style European approach to food and eating:  Think about your food choices; relax and pay attention to what you put in your mouth; avoid processed or packaged foods; drink more water and avoid soft drinks; eat a piece of fresh fruit for dessert; appreciate, savor, and enjoy every meal; and take a walk after dinner and stop to smell the roses!