The Mediterranean Diet: More than a nutritional regimen - a lifelong living style

Following years of research on what health & wellness aficionados have been seeking with regards to their eating habits, the Mediterranean diet & cuisine (aka "Med diet") has been hailed as the answer to reverse that trend. The health benefits of the Mediterranean region's renowned cuisine include vegetables, fruits, whole grains, fish, olives and olive oil. Appetizing and nutritional, it is highly acclaimed and recommended by health experts the world over. It's also practical that is relatively easy to adopt and more likely to be successful over the long term than most heart-healthy nutrition plans. In April 2001, the American Heart Association (AHA) published a science advisory stating that some components of the Med diet may be beneficial when used in conjunction with the association's traditional diets for the prevention and treatment of cardiovascular disease.

Olive oil - a prime characteristic of the Mediterranean diet

More specifically, the Med diet is based on the traditional dietary patterns of Crete, a Greek island in the south, and other parts of Greece and southern Italy. Geographically, it is linked to areas of olive oil cultivation in the Mediterranean region. The wide use of olive oil in food preparation throughout the Mediterranean basin contributes to a diet high in monounsaturatedfatty acidsand cultures commonly known for lowerblood pressureamong their populations. Recent research has produced scientific proof that a Med diet is not only generally healthful, but that consuming olive oil can actually help lower harmful low density lipoprotein (LDL) cholesterol often referred to as "bad" cholesterol. Olive oil containsantioxidantsthat prevent chronic diseases, artery clogging includingcancer.

The traditional Mediterranean diet carries as much as 40% of total daily calories from fat, yet the associated incidence of cardiovascular diseases is considerably decreased. Furthermore, eating a Mediterranean style diet low in carbohydrates may also benefit people with Type 2 diabetes rather than adhering to a low-fat diet.

Along with olives and olive oil, the Med region's traditional food consumption includes the following:

Dairy products: In most cases, dairy products are eaten in fermented forms such as yogurt and cheese. Whole milk is used in desserts and puddings. Feta cheese, traditionally made of sheep or goat's milk and on the salty side, is the most commonly consumed cheese in Greece.

Fish & Poultry: When following the Mediterranean diet, locals look for oily fish which contains a high amount of Omega-3 fatty acids and polyunsaturated fats. Tuna and salmon are examples of this. Fish and poultry are consumed only one to three times per week (less than 1 lb/453 grams per week combined), with fish preferred over poultry.

Meats: Lamb is the most widely eaten meat. Pork is consumed only by Christians - not by Jews or Muslims.

Breads, Cereals & Legumes: Some form of wheat or rice accompanies each meal along with Pita or Matzoh (unleavened bread). Filo dough, which is utilized to make baklava, is also used in many dishes. Black beans, chick peas (garbanzo beans), lentils, fava beans, and red beans are also common.

Fruits: Fruits tend to be eaten as dessert or as snacks though fresh fruit is preferred. If fresh fruit is not available, what's available is made into jams and compotes (a cooked preparation of fruit in syrup) for consumption. Lemons and concentrated lemon juice are commonly used for flavoring.

Vegetables: Potatoes and eggplant are the most commonly consumed vegetables. Fruit and vegetables are preferred raw or mixed in a salad. Vegetables are often stuffed with rice, meats or both. Green and black olives are present in many dishes, and olive oil is most frequently used in food preparation.

Combining all elements to form a wholesome lifestyle

All things considered, deciding on which food items to include in the Mediterranean diet recipes that you will prepare is all about making intelligent food decisions. When you combine this with drinking plenty of water, moderate wine consumption and daily physical exercise, you can take advantage of the health, weight loss and preventative care benefits brought about by the Mediterranean diet and its way of life.

The general rule to follow is that your food consumption should consist of 50% carbohydrates, 30% fats and 20% proteins. The traditional Mediterranean lifestyle combines all these elements which contribute significantly to the well being of the region. Then again, this healthy lifestyle guideline can be practiced and applied beyond the region's basin.

For all there is to know about the Mediterranean diet, cuisine & lifestyle, visit the extremely resourceful Blog/site at http://themediterraneandietsite.com

The Mediterranean Diet: More than a nutritional regimen - a lifelong living style

By: Jim Roumelis

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