Breaking Down The Mediterranean Diet

The Mediterranean Diet is based on the traditional food of the warm and sunny countries bordering the Mediterranean Sea. It is a delicious way to incorporate healthful elements of these cultures into your pantry, stovetop, and dinner table. Easy to prepare and enjoy with family and friends, this diet features plentiful fruits, vegetables, beans and legumes; an abundance of bread, pasta, rice, couscous, and other grain foods, especially whole grains; nuts and peanuts; olive oil; fish, poultry, and lean red meat; cheese and yogurt; and moderate amounts of wine.

Aside from simple recipes, bold flavors, and meals which can often be assembled in minutes, the Med Diet is scientifically proven to reduce your risk of developing chronic diseases and to boost your brainpower. Here are the main tenants of the Med Diet (click on photo to the right to see pyramid):

Grains, vegetables, and fruits should be eaten at most meals, because they are important sources of vitamins, minerals, energy, antioxidants, and fiber.

Olives and olive oil are central to the Mediterranean Diet. Olives are universally eaten whole, and widely used for cooking and flavoring in the countries that border the Mediterranean Sea. Olive oil is the principal source of dietary fat used for cooking, baking, and for dressing salads and vegetables.

Nuts, beans, legumes, and seeds are good sources of healthy fats, protein, and fiber. They add flavor and texture to Mediterranean dishes.

Herbs and spices add flavors and aromas to foods, reducing the need to add salt or fat when cooking. They are also rich in a broad range of health-promoting antioxidants and are used liberally in Mediterranean cuisines. Herbs and spices also contribute to the national identities of the various Mediterranean cuisines.

Cheese and yogurt are eaten regularly in the traditional Mediterranean diet, but in low to moderate amounts. The calcium in cheese and yogurt is important for bone and heart health.

Fish and shellfish are important sources of healthy protein for Mediterranean populations. Fish such as tuna, herring, sardines, salmon, and bream are rich in essential heart-healthy omega-3 fatty acids.

Eggs are a good source of high-quality protein and can be especially beneficial for individuals who do not eat meat.

Meats are eaten in small portions by Mediterranean peoples, who prefer lean cuts. Poultry is a good source of lean protein without the high levels of saturated fat found in some cuts of red meat. With ground meats, 90 percent lean/10 percent fat is a sound choice.

Wine is consumed regularly but moderately in the Mediterranean, unless discouraged by religious beliefs. "Moderately" means up to one five-ounce glass of wine per day for women and up to two five-ounce glasses for men. Individuals should only drink wine if they are medically able to do so, and should ask their doctors for more information.

Moderation is a wise approach. A balanced and healthy diet accommodates most foods and drinks, so long as moderation and wise choices are the key characteristics.

Healthy lifestyle habits. Daily physical activity is important for overall good health.

Meals in the company of others. The Mediterranean Diet is grounded on the principles of enjoyment and pleasure. Foods, drinks, and meals are best eaten with others, when possible, and savored.

Click here to see the Smoky Chickpeas with Spinach, Eggplant, Tomato, and Manchego Cheese recipe.