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Mediterranean Diet – What is it?


Mediterranean Diet recipes, cookbook, food pyramid, food, and more…
Mediterranean Diet-What is it?
By, About and For Figure and Health Minded People.

"It is important to understand the following information on The Mediterranean Diet is a collection of references from external sources of information. If you want more detailed information on the subject of the diet or Mediterranean Diet Recipes, you can access them from the links at the bottom of this page. Simply click on the relevant banner."

Let’s just start with the facts, there isn’t really any one Mediterranean Diet! There’s a whole swag of countries bordering the Mediterranean Sea. The basic Mediterranean Diet has common characteristics even if the sourrounding countries differ in culture, language and recipes to some extent.

It is made up of an extensive intake of fruits, vegetables, bread and cereals, potatoes, beans, nuts and seeds * olive oil is a source of mono-unsaturated fat – common to the Mediterranean area

  • some dairy products, fish and even poultry are consumed in sparing to moderate amounts, and some red meat(not much)
  • eggs are consumed in low to moderate amount say 1 to 4 eggs a week
  • fortunately wine is acceptable but in low quantities ie. 1 – 3 glasses per day
  • A good question to ask is – Does a Mediterranean diet follow American Heart Association dietary guidelines?

Mediterranean diets are often close to US dietary guidelines, but not exactly.

People who follow the average Mediterranean diet eat less saturated fat than those who eat the average American diet. In fact, saturated fat consumption is well within US dietary guidelines. More than half the fat calories in a Mediterranean diet come from mono-unsaturated fats (mainly from olive oil). Mono-unsaturated fat doesnt raise blood cholesterol levels the way saturated fat does.

The incidence of heart disease in Mediterranean countries is lower than in the United States. Death rates are lower, too. However there are some who feel this may not be entirely due to the diet. Lifestyle factors (ie. more physical activity and extended social family support structures) may also play a part. At this stage this is just a theory. However, the research tells all – the Mediterranean diet has existed for umpteen years.

If you would like further proof of the Mediterranean diet benefits resulting from research and qualified researchers you could try
http://content.nejm.org/cgi/content/short/348/26/2599 or
This site (research paper) gives good food for thought (excuse the pun).

“Olive oil plays a central role, but it is not alone,” says Dimitrios Trichopoulos, MD, PhD, of Harvard School of Public Health. A researcher on the Mediterranean Diet.

“It’s among the divine mix of several factors that, when used in combination, help provide strong evidence of something that is very important — eating the proper diet can significantly reduce your risk of early death.”

He and researchers from Greece studied some 22,000 adults, aged 20 to 86, from all regions of that country; most previous studies tracked only older people who were more likely to die during the study. The participants answered detailed questionnaires about their eating habits throughout the four-year study. Then they were rated on how closely they followed the key principles of the Mediterranean diet.

Sticking to the Mediterranean diet cut the risk of death from both heart disease and cancer. For every two points higher on this 0-to-9 scale — with top numbers going to those most closely following the Mediterranean diet — the death rate dropped by 25%.

The findings by Trichopoulos may also help explain why Asians, who typically use these other cooking oils, also have lower disease and death rates. Although they rarely use olive oil, they traditionally follow other principles of the Mediterranean diet — lots of produce, legumes, nuts, and minimally processed grains, with little saturated fat.

“The message remains the same, and is consistent with other findings: A diet lower in saturated fats and higher in monounsaturated fats, and potentially, polyunsaturates, will result in better health outcomes,” says Alice H. Lichtenstein, DSc, of Tufts University and a spokeswoman for the American Heart Association.729718_greek_salad_1

“If the main message that Americans get is to just increase their olive or canola oil consumption, thats unfortunate because they will increase their caloric intake and they are already getting too many calories. What they need to do is eat more fruits, vegetables, and legumes and fewer foods rich in saturated fats as is done in the Mediterranean Diet.”

Some of this information has been referenced from The New England Journal of Medicine, June 26, 2003. Dimitrios Trichopoulos, MD, PhD, professor of epidemiology, Vincent L. Gregory Professor of Cancer Prevention, Harvard School of Public Health, Boston. Alice H. Lichtenstein, DSc, senior scientist and director, Cardiovascular Nutrition Laboratory, Jean Mayer USDA Human Nutrition Researcher Center on Aging, Tufts University, Boston; spokeswoman, American Heart Association.

So in a nutshell, there is sound evidence that the Mediterranean Diet can help reduce heart disease, cancer, weight gain and of course reduce the risk of early death. However, it would be a mistake to think this outcome is based on the use of Olive Oil alone. The diet is diverse and allows for taste and creativity which is often lacking in most other diets. This alone warrants further investigation from those who seek a healthy, easy diet that has flavour and is fullfilling. Remember too that just as in all worthwhile diets, moderate level exercise should not be overlooked.

This diet is exciting and tasty, I think we both know that by now but if you haven’t experienced it yet then hold onto your seat.

Do you want to get started straight away? Do you know enough already about the Mediterranean diet and now want to take action? Then, here’s my best selling (2005 to 2009) downloadable Mediterranean diet guide. If you know nothing about the diet then you can wait and learn a little more before starting. I’ll be sending more information every week or two and if you want to wait that long, that’s fine too. However, the full information, 28 day plan, comparisons, charts and recipes are at the link above along with the free bonuses. By the way – you will not receive the detailed information through these articles that you will receive through the downloadable guide. Here it is again – the Mediterranean diet for easy weight loss.

…all the best of health,

Ray Baker










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