The Mediterranean diet

The Mediterranean diet: What is it?

Some experts consider the "Mediterranean diet" - rich in plant foods and mono-unsaturated fats - to be one of the healthiest in the world. The Mediterranean diet has long been associated with healthy hearts and longevity. Beyond that, it can also be an excellent weight loss plan, as long as you eat in moderation.

The Mediterranean coastal region stretches across Europe from Spain to the Middle East. 50 years ago, scientists noticed that people living in this region tended to be healthy and have long lives, primarily because of their diet and lifestyle. Mediterranean cuisine varies by region, but is largely based on vegetables, fruits, olives, beans, whole grains, olive oil and fish, along with a little dairy and wine. Additionally, the Mediterranean lifestyle includes leisurely dining and regular physical activity.

Studies show that calorie-controlled diets rich in plant foods, healthy fats and lean protein - like the Mediterranean diet - are a nutritious formula for weight loss. A study in the New England Journal of Medicine found that a Mediterranean diet was as effective as a low-fat diet for losing weight and also offered some metabolic benefits.

"Research continues to demonstrate that being physically active and eating a nutritious diet of primarily whole foods that are filling and satisfying can enable people to control weight," says Dr Arthur Agatston, a cardiologist (heart specialist) and creator of the South Beach Diet, which is based on the Mediterranean diet model.

Some other perks of living the Mediterranean lifestyle include a reduced risk of chronic diseases such as diabetes, cancer, Alzheimer's and heart disease, says Dr Robert Eckel, a cardiologist and former president of the American Heart Association.

Mediterranean Diet: What you can eat

There is not a single "Mediterranean diet." Instead, it's a dietary pattern of plant foods, mono-unsaturated fats (mainly olive oil), fish and limited amounts of animal products.

The basic Mediterranean diet pattern is as follows:

• Pulses: Eat daily.
• Fruit and vegetables - 7-10 servings daily.
• Fish: More than twice weekly.
• Nuts: A handful daily.
• Meat/poultry: Eat more fish and poultry than red meat.
• Dairy products: Eat low-fat varieties.
• Wine: no more than one daily serving for women, two for men.
• Fats: Use primarily mono-unsaturated fats.
• Eggs: Fewer than four per week.

Some tips for embracing the Mediterranean style of eating:

• Select whole grains for your breads, cereals and other starches.
• Choose nuts, seeds, pulses, fish, low-fat dairy and poultry to satisfy your protein needs (you can include lean meat on occasion as well).
• Most importantly, reduce the amount of saturated and trans fats in your diet. Use olive or rapeseed oil instead of butter or margarine. 
• If you choose to drink alcohol, enjoy it as a glass of wine with lunch and/or dinner.