Mediterranean Diet Foods

Mediterranean Diet Foods are not only healthy but also usually very tasty. Mediterranean Diet is not just a single diet of a single cuisine but of different culinary traditions of different countries by the Mediterranean Sea.

• You will find a variety of cuisines even in different towns within the Mediterranean countries. However they do share some common elements and foods.

• The olive tree– the source of olive oil, is the symbol of Mediterranean diet cuisines. Mediterranean diet foods are found generally where you see olive trees.

• The Mediterranean diet is actually higher in fat than recommended by American Heart Association but these fats are not the unhealthy saturated or trans-fats, but more the mono and poly-unsaturated fats. Combined with low sugar, this is certainly a heart healthy way of eating.

• Longer life expectancy, general well-being and much less obesity than in US, UK or Australia are observed in this region.

• Variety is the key in Mediterranean diet plan and people try and eat foods of different nutrient groups.

• Using seasonal foods, fresh and natural ingredients that are minimally processed is very important in Mediterranean way of eating.

• This diet is based on cooked and warm dishes and not so much raw food.

• Eating meals is quite a social thing for Mediterranean people. They sit at a table to eat three meals per day and sometimes continue chatting for hours at the table, in a relaxed and happy spirit.

 

Mediterranean Diet Foods Health Benefits:

• Fish and poultry are preferred to red meat by Mediterraneans and when they do eat meat, it is usually very lean and in small portions. Fish and sea food rich in Omega 3, such as tuna, herring, salmon, lobster, squid, mussels, clam, mackerel, prawns, oysters as well as chicken and turkey are Mediterranean favorites and they are rarely fried or battered.Eggs are also commonly found as a good source of high quality protein and a meat substitute.

• Vegetables– tomatoes, onions, mushrooms, broccoli, celery, artichokes, peas, capsicums and lettuce are eaten every day and in large quantities as they contain dietary fiber, minerals and vitamins, providing satiety and essential nutrients. Olive oil drizzled on vegetables enhance these benefits.

• Extra virgin olive oil is the main source of fat used in cooking and as salad dressing along with lemon juice. Olives are commonly found in Mediterranean kitchens and are eaten as a whole in breakfast, used as a salad or cooking ingredient in pastas and pizzas. Canola oil is the second favorite, while margarine and butter are not consumed regularly.

• Fruits often replace desserts that are laden with sugar and fat. Melon, watermelon, grapes, apples, peaches and cherries are commonly found in Mediterranean countries. Fruit juices are only secondary to whole fruits.

• Grains– oats, bulgur, barley, couscous, rice, wheat and pasta, make up a large part of the Mediterranean diet foods- Mediterranean diet pyramid and are eaten regularly at meals. Whole grains are often preferred to processed grains as refining can reduce or remove vitamins, minerals and dietary fiber. Whole grains contribute to better health, provide a reduction in risk of serious diseases and help maintain your ideal weight.

• Low fat and fat free dairy foods– milk, cheese and especially yogurt are eaten in low to moderate amounts regularly. In some Mediterranean countries like Turkey, yogurt replaces sour cream in cooking and it is often found as side dish on its own, as cacik-tzatziki or as ayran (traditional drink made with yogurt, water and lemon juice) on lunch or dinner tables.

• Spices and herbs contain antioxidants and are used liberally as seasoning instead of salt or fat to add flavor to various Mediterranean dishes.

• Nuts, seeds and legumes are great sources of protein, dietary fiber and healthy fats. Walnuts and pecans are Mediterranean nut favorites but even these nuts should be eaten in moderation as they are high in fat and calories.

• A glass of red wine a day is allowed in Mediterranean diet but purple grape juice can offer the same antioxidant health benefits without having to worry about the alcohol content. Water, however, is the best drink you can have and should be preferred over soft drinks and juices. Please do not start drinking wine to reap the benefits if you are not a drinker, and limit your alcohol consumption to one glass per day if you already are a drinker.

Return from Mediterranean Diet Foods to Glycemic Index home page 

Or take me back to Mediterranean Diet from Mediterranean Diet Foods