Mediterranean Food Diet

The Mediterranean food diet has attracted considerable attention in recent years, but it has in fact been around for thousands of years. Researchers have been consistently amazed at the long life expectancy and low incidence of cardiovascular disease amongst the people of Crete, Southern Italy, Spain and France.

The typical Mediterranean diet consists of the following features:

1. Relatively High Fat Intake

While fat is generally the villain when it comes to health and weight-related issues, Mediterranean people get as much as 40% of their calories from fats. Not all fats are created equal, of course - and the Mediterranean diet focuses largely on healthy monounsaturated fat sources such as Olive Oil and Omega-3 Fatty Acids from fish. Animal fats such as butter, cream and lard and almost completely excluded from the diet.

2. Low Red Meat Consumption

The Mediterranean food diet is generally low in red meats, which is well-known to increase cholesterol and incident of heart disease. Mediterraneans generally opt for lean meats such as fish and poultry, and even then consume them in low/moderate quantities.

3. High Fruit, Vegetable and Carbohydrate Intake

Italy is famous for its pasta and pizza, and the Mediterranean food diet is no exception. Mediterraneans also consume large amounts of fruits, vegetables, nuts, beans and breads.

4. Regular Wine Drinking

There’s nothing more Italian than sipping a glass of red wine with a meal. Even the American Heart Association recommends drinking in moderation - that is, no more than one glass of wine a day for a woman, and two for a man. It is believed that wine can increase levels of "good" cholesterol. For those who wish to avoid alcohol but still want the health benefits, grape juice is an excellent substitute.