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This information is not presented by a medical practitioner and is for educational and informational purposes only. The content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified healthcare provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read.
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Mediterranean diet is basically the dietary traditions followed by the people of Greece, Spain and southern Italy who live around the Mediterranean Sea. It has been studied by an American Dr Ancel Keys when he landed in Greece in 1945. He discovered that the people of Greece and Spain had longer life expectancy and didn’t have any major health problems.
Their diet mainly consists of lots of food from plant sources freshly eaten minimally processed, locally grown, and seasonal and very little food from animal sources
Foods mainly are fresh fruits, vegetables, herbs, bread, grains, nuts and seeds, non-refined oils like olive oil which is 25% to 35% of fat consumed and low consumption of saturated fats, moderate consumption of cheese and yoghurt, honey and fresh fruits for desserts, lots of fresh fish and unrefined cereals.
Vegetables consumed should be at least 1 pound and red meat consumed sparingly. Consumption of wine, if taken, should only be 1 glass for women and 2 glasses for men daily with meals.
And Lots of physical activity
Fruits are mainly grapes, raisins, olives, avocado, strawberries, raspberries, currant, blue berries, oranges, apples, pears, figs, pomegranates, dates, passion fruits, cherry, apricot, grapefruit, peach, prunes, quince, bergamot and plums.
Vegetables are spinach, lettuce, cauliflower, broccoli, bell pepper, carrot, beetroot, tomato, onion, shallots, scallions, celery, eggplant, capers, cucumber, lemon, Zucchini, white and red cabbage, mushroom, grapevine leaves, artichokes, potatoes, sweet corn and gherkin.
Grains are mainly pasta, couscous, rice, polenta, bulgur etc.
Legumes are carob, peas, beans, lima beans, chickpea and lentils.
Herbs and spices used are anise, basil, bay leaves, borage, peppercorns, garlic, chilies, chamomile, chervil, chives, dill, fennel, lavender, marjoram, mint, nutmeg, oregano, parsley, sesame seeds, rosemary, sage, sorrel, tarragon, and thyme, vanilla, mahaleb, red saffron, cinnamon, clove, coriander, cumin and caraway.
Cheese used are mainly from sheep and goats milk - bocconcini, edam, feta, halloumi, kasseri, kefalograviera, kefalotyri, roquefort cheese, mozzarella, mizithra, manouri, manchego, pecorino toscano, mascarpone, parmesan, anthotyros, xynotyro, ladotyri, anevato and batzos.
Nuts are almonds, fennel, poppy, sesame, pistachio nuts, peanuts, hazelnuts, walnuts, pine nuts and chestnuts.
Fish and fillets are herring, salmon, trout, tuna, anchovies, sardines, mackerels, cod, and carp. Sea foods like octopus, clams, mussels and squids are also eaten. A wide variety of these foods consumed daily has been found to be very good for the heart as well.
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