The Mediterranean Diet

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The Mediterranean Diet What is the Mediterranean diet? It doesn’t have to be “All-or-nothing” The Mediterranean Diet, sometimes referred to as the ‘Greek Mediterranean Diet’ or ‘Mediterranean Diet Plan’ is actually more of a Incorporating the dietary pattern that is characteristic of people living in regions around Mediterranean diet into your the Mediterranean Sea. Although it is called a diet, the Mediterranean lifestyle may seem overwhelming if new to you. diet is not about cutting calories and restricting foods like the popular However, it does not have to diet trends in America today. Instead, it is a way of life and is about be an “all-or-nothing” deal. enjoying a wide variety of whole, nourishing foods with friends and You do not need to follow family while practicing an active lifestyle. the diet and lifestyle completely every single day The characteristic components of this diet include: of the week to improve your health. Any part of the diet Whole grains, which includes all parts of the grain- the bran, you can incorporate may endosperm, and germ. Each of these parts has healthful begin to feel like routine. nutrients, which are lost or reduced when they are refined into Eventually, you may find products such as white flour. you are following the diet A wide variety of vegetables and fruits, often eaten more and more completely. seasonally and locally. Legumes, nuts, and seeds as the main plant-based sources of protein in the diet. Olive oil as the main source of fat, replacing less-healthful fats such as butter. Seafood, poultry, and eggs are consumed more often than other meats. Moderate amounts of dairy, mostly as yogurt and cheese, consumed a few times a week. Red wine, consumed moderately with meals. Physical activity - at least 30 minutes a day on most days of the week. Plenty of water to stay hydrated. Fresh herbs and spices are added to dishes for flavor and color in replace of excess salt. Mediterranean Diet, Nov 2013 www.liveeatplay.colostate.edu © 2013 Colorado State Univ ersity CSU Extension | Kendall Anderson Nutrition Center | Department of Food Science and Human Nutrition Mediterranean Food Pyramid www.liveeatplay.colostate.edu .

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Mediterranean Style of Eating
Mediterranean Style of Eating What is this style of eating? The Mediterranean diet is a style of eating that includes foods often eaten in the countries around the Mediterranean Sea. Some of these countries are Spain, Italy, Greece, Turkey, Israel, Egypt, and Morocco. This style of eating includes lots of vegetables, fruits, beans, peas, lentils, fish, nuts, and olive oil—all foods that we can get in Alberta. What are the benefits? This way of eating can help you lower your risk for heart disease. It may also help some people manage weight, diabetes, or high blood pressure. That’s because this style of eating is higher in nutrients like fibre, healthy fats, vitamins, minerals, and other healthy plant substances. And it’s lower in nutrients and foods that are less healthy for your heart, like saturated fats, red and processed meats, refined grains, and sugar. Do you eat in the Mediterranean style? Answer the questions below to help you decide if you’re eating in the Mediterranean style. Every Yes answer means you have a Mediterranean-style eating habit. If you answer No to any of these questions, and you’re ready to make healthy changes, use the tips on the following pages to increase your Yes answers. 1. Do you eat 5 or more vegetable servings every day? Yes No 2. Do you eat 3 or more fruit servings every day? Yes No 3. Do you eat whole grains (whole grain or whole wheat Yes No breads, cereal, pasta, or rice) every day? 4. Do you use olive oil for cooking and at the table? Yes No 5.
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The Mediterranean Eating Style
FACT SHEET FOR PATIENTS AND FAMILIES The Mediterranean Eating Style Based on how people eat and drink in the 16 countries that border the Mediterranean Sea, this healthy eating plan can reduce your risk of developing heart disease, cancer, high blood pressure, type 2 diabetes, Parkinson’s disease, and Alzheimer’s disease. 1 to 2 times a month, The Mediterranean eating style: small portions only • Focuses on foods in their natural form. Eat more Red Meat Sweets legumes, whole fruits, and vegetables instead of processed, packaged, or canned foods. • Allows for variety. Eat different foods each week to make this diet work for you and your family. Throughout the week, in moderation • Helps you save money at the grocery store. Try buying less red meat, refined grains, desserts, Fish & Seafood Poultry & Eggs Low-fat Cheese and fast food each month. & Yogurt • Supports a healthy lifestyle. This eating style allows you to be creative with menu planning, grocery shopping, and cooking! Everyday foods Fruits & Vegetables Whole Grains Beans & Nuts & Legumes Seeds Olive Oil, Herbs, & Spices Be Active Socialize Drink Smart Exercise at least 150 Take time to enjoy Choose water over minutes a week (walking, meals with your soda. Limit wine to 3 swimming, bicycling). friends and family. to 4 glasses per week. 1 What’s for Breakfast? Most mornings, start your day with oatmeal and fruit or whole-grain toast and low-fat yogurt with berries. Choose plain yogurt and sweeten with honey or fresh fruit. 3 to 4 mornings a week, enjoy eggs in an omelet full of veggies or try poached eggs with whole wheat toast.
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Low-Carb Mediterranean Diet™
Low-Carb Mediterranean Diet™ Version 2.0 ♦ October 18, 2010 Copyright © by Steve Parker, M.D. www.DiabeticMediterraneanDiet.com www.AdvancedMediterraneandiet.com Precautions and Disclaimer The ideas and suggestions in this document are provided as general educational information only and should not be construed as medical advice or care. Information herein is meant to complement, not replace, any advice or information from your personal health professional. All matters regarding your health require supervision by a personal physician or other appropriate health professional familiar with your current health status. Always consult your personal physician before making any dietary or exercise changes. Steve Parker, M.D., and pxHealth disclaim any liability or warranties of any kind arising directly or indirectly from use of this diet. If any medical problems develop, always consult your personal physician. Only your physician can provide you medical advice. You should not follow this diet if you are a child, pregnant or lactating, have alcoholism or history of alcohol abuse, have abnormal liver or kidney function, or have gout or a high uric acid blood level. If you take medications for high blood pressure or diabetes, they may need to be stopped or reduced by your personal physician. The Low-Carb Mediterranean Diet is designed specifically for people who have one or more of the following conditions: ■Type 2 diabetes ■Prediabetes ■Metabolic syndrome ■Excess body weight they want to lose with a low-carb Mediterranean-style diet Diabetes and prediabetes always involve impaired carbohydrate metabolism; metabolic syndrome and simple excess weight often do, too. Over time, excessive carbohydrate consumption can turn overweight and metabolic syndrome into prediabetes, then type 2 diabetes.
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The Mediterranean Diet
The Mediterranean Diet What is the Mediterranean diet? The Mediterranean diet is a way of eating rather than a formal diet plan. It features foods eaten in Greece, Spain, southern Italy and France, and other countries that border the Mediterranean Sea. The Mediterranean diet emphasizes eating foods like fish, fruits, vegetables, beans, high- fiber breads and whole grains, and olive oil. Meat, cheese, and sweets are very limited. The recommended foods are rich with monounsaturated fats, fiber, and omega-3 fatty acids. The Mediterranean diet is like other heart-healthy diets in that it recommends eating plenty of fruits, vegetables, and high-fiber grains. But in the Mediterranean diet, an average of 35% to 40% of calories can come from fat. Most other heart-healthy guidelines recommend getting less than 35% of your calories from fat. The fats allowed in the Mediterranean diet are mainly from unsaturated oils, such as fish oils, olive oil, and certain nut or seed oils (such as canola, soybean, or flaxseed oil). These types of oils may have a protective effect on the heart. What are the benefits? A Mediterranean-style diet may help lower your risk for certain diseases, improve your mood, and boost your energy levels. It may also help keep your heart and brain healthy. The benefits of a Mediterranean-style diet reinforce the benefits of eating a diet rich in fruits, vegetables, fish, high-fiber breads, whole grains, and healthy fats. For your heart and body, a Mediterranean-style diet may: Prevent heart disease. Prevent type 2 diabetes. Lower the risk of a second heart attack.
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The Mediterranean Diet's Effect on Health.Pdf
You Asked for It! CE AN ONGOING CE PROGRAM of the University of Connecticut School of Pharmacy EDUCATIONAL OBJECTIVES After participating in this activity pharmacists and phar- macy technicians will be able to: ● Review the Mediterranean diet’s history and essential components ● Discuss the relationship between culture, associated foods, and prov- en health benefits ● Describe the relationship between the Mediterranean diet and the hu- man microbiome ● Discuss the pharmacist’s role as a resource for disseminating accu- The Mediterranean Diet’s Effect on Health rate, concise information to pa- tients about the Mediterranean ABSTRACT: Pharmacists are the most accessible health care professionals, and diet. have several opportunities to promote healthy lifestyles with all of their patients. Diet can be described as empiric (what people actually eat) or normative (what they should eat). The Mediterranean Diet is a normative concept. Its unique food The University of Connecticut School of Pharmacy is accredit- ed by the Accreditation Council for Pharmacy Education as a pyramid has been proven to contribute to improved overall health and cardio- provider of continuing pharmacy education. vascular health in particular. It influences the human microbiome positively. Pharmacists and pharmacy technicians are eligible to participate Many healthcare programs and providers recommend this diet for patients with in this knowledge-based activity and will receive up to 0.15 CEU chronic disease. A good understanding of its principles can help pharmacists (1.5 contact hours) for completing the activity, passing the quiz with a grade of 70% or better, and completing an online evalua- shape their discussions with patients to guide them on a path to overall better tion.
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Mediterranean Diet Pyramid Today. Science and Cultural Updates
Public Health Nutrition: 14(12A), 2274–2284 doi:10.1017/S1368980011002515 Mediterranean diet pyramid today. Science and cultural updates Anna Bach-Faig1, Elliot M Berry2, Denis Lairon3, Joan Reguant1, Antonia Trichopoulou4, Sandro Dernini5,6, F Xavier Medina7, Maurizio Battino8, Rekia Belahsen9, Gemma Miranda1 and Lluı´s Serra-Majem1,10,* on behalf of the Mediterranean Diet Foundation Expert Group 1Mediterranean Diet Foundation, Barcelona, Spain: 2Department of Human Nutrition and Metabolism, Braun School of Public Health, Hebrew University-Hadassah Medical School, Jerusalem, Israel: 3Research Unit 1025 Inserm/1260 Inra/‘‘Human Nutrition and Lipids: Bioavailability, Metabolism and Regulations’’, Faculte´ de Me´decine, Universite´ de la Me´diterrane´e, Marseille, France: 4Hellenic Health Foundation, Athens, Greece: 5Forum on Mediterranean Food Cultures, Rome, Italy: 6Interuniversity International Center for Mediterranean Food Cultures Studies (CIISCAM), Sapienza University of Rome, Italy: 7Department of Food Systems, Culture and Society, Faculty of Health Sciences, Universitat Oberta de Catalunya (UOC), Barcelona, Spain: 8Department of Biochemistry, Universita` Politecnica delle Marche, Ancona, Italy: 9Department of Biology, Faculty of Sciences, Chouaı¨b Doukkali University, El Jadida, Morocco: 10Department of Clinical Sciences, University of Las Palmas de Gran Canaria, PO Box 550, 35080, Las Palmas de Gran Canaria, Spain Submitted 13 May 2011: Accepted 7 September 2011 Abstract Objective: To present the Mediterranean diet (MD) pyramid: a lifestyle for today. Design: A new graphic representation has been conceived as a simpliﬁed main frame to be adapted to the different nutritional and socio-economic contexts of the Mediterranean region. This review gathers updated recommendations con- sidering the lifestyle, dietary, sociocultural, environmental and health challenges that the current Mediterranean populations are facing.
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Mediterranean Diet DECREASE YOUR RISK of CHRONIC DISEASE
Mediterranean Diet DECREASE YOUR RISK OF CHRONIC DISEASE What Is the Mediterranean Diet? The diet is mostly plant-based and includes fish, olive oil, and canola oil. It is associated with a lower risk of heart disease, low rates of chronic disease, long life expectancy and may lower the amount of cholesterol in the blood. Key Points of the Diet Eat a variety of unprocessed, home-cooked foods. Eat plant-based foods every day, such as fruits, vegetables, whole grains, beans, peas, lentils, tofu, nuts, and seeds. Eat five or more servings of vegetables and two to four servings of fruit every day. One serving is a small piece of fruit, ½ cup of cooked vegetables or 1 cup of raw fruits or vegetables. Extra virgin olive and canola oils are the recommended fats, replacing saturated, trans, and other fats and oils (including butter and margarine). Trans-fat-free margarine is fine. Liquid margarine is better. Avoid foods high in trans fats (these foods will have the words “partially hydrogenated oils” on the ingredients list), such as store-bought crackers, cookies, cakes, pies, pastries, flour tortillas, and margarine. Read the label for other foods high in trans fats. Avoid foods that have palm kernel oil, vegetable shortening, or fully hydrogenated fat in the ingredients list. Eat at least two fish meals per week, such as salmon, trout, halibut, or tuna (limit tuna to 6 oz. per week). Replace red meat with fish or poultry. Red meat, if eaten at all, should be limited to one or two times a month. Have one or two servings of fat-free and low-fat dairy products daily.
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What Is the Mediterranean Diet? the Mediterranean Diet Is a Lifestyle Based Upon the Traditional Foods and Drinks of the Countries That Surround the Mediterranean Sea
What is the Mediterranean Diet? The Mediterranean Diet is a lifestyle based upon the traditional foods and drinks of the countries that surround the Mediterranean Sea. Hundreds of scientific studies conducted over the last 60 years demonstrate that the Mediterranean Diet is one of the healthiest ways to eat in the world. eggnutritioncenter.org Unlike restrictive diets that you “go on,” following a Mediterranean Diet means cooking and enjoying delicious meals with friends and family as part of a regular healthy lifestyle. It means cooking with whole, minimally-processed ingredients, and balancing meals with physical activity. It is easy and affordable to take advantage of the Mediterranean Diet’s wide-range of health benefits and delicious flavors because your local grocery store has everything you need. The Mediterranean Diet encompasses healthy cooking Everything matters and eating habits, including: Whenever scientists research any single food from the • Enjoying plenty of vegetables. Vegetables are a foundational food Mediterranean Diet, such as olive oil, or a particular nut or fish, for all meals in the Mediterranean Diet. they find that the greatest health benefits are connected to overall • Having breakfast every day. Starting the day with fiber-rich foods adherence to a Mediterranean Diet, and cannot be tied to a like fruit and whole grains combined with a high-quality protein particular ingredient. In short, there is no single magic key to good such as that from eggs or dairy products, will help keep you health. Eating a variety of whole and minimally processed foods feeling full longer. and staying physically active are the most important principles of the Mediterranean Diet.
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The End of the Diet Debates? All Fats and Carbs Are Not Created Equal
TAKE-HOME MEDICAL GRAND ROUNDS POINTS FROM LECTURES BY ARTHUR S. AGATSTON, MD CME Agatston Research Institute, Miami Beach, FL; CLEVELAND CLINIC CREDIT Dr. Agatston, a preventive cardiologist, is author of the South Beach Diet and developed the AND VISITING Agatston calcium score FACULTY The end of the diet debates? All fats and carbs are not created equal ■ ABSTRACT HE PUBLIC is confused about what consti- T tutes a healthy diet: should it be low-fat The key to healthy eating is choosing “good fats”—foods or low-carb? I believe there is now a consensus high in omega-3 fatty acids and unsaturated fats, and among professionals that the healthiest diet “good carbohydrates”—foods high in fiber and having a consists of “good” fats, “good” carbohydrates, low glycemic index. The healthiest diet is the fruits, vegetables, and lean protein. Mediterranean type, consisting of lean meats, fish, nuts, This article discusses how diet has vegetables, whole fruits, and whole grains. changed from that of early humans, how the modern American diet contains an excess of ■ KEY POINTS refined carbohydrates and leads to insulin resistance and a cycle of overeating, and how The modern American diet is radically different from the to make healthy food choices to achieve one our ancestors ate during millions of years of weight loss and better health. evolution. It has led to today’s epidemic of obesity, insulin ■ resistance, and coronary artery disease. LOW-FAT, HIGH-CARB DIETS UNSUCCESSFUL The low-fat, high-carbohydrate diet recommended by the In the 1980s, Keys et al1 compared industrial American Heart Association leads to insulin resistance.
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Mediterranean Food Consumption Patterns: Diet, Environment, Society, Economy and Health
White Paper Mediterranean food consumption patterns Diet, environment, society, economy and health White Paper Mediterranean food consumption patterns Diet, environment, society, economy and health Authors Reference persons: Cosimo Lacirignola & Roberto Capone, CIHEAM-Bari Senior technician: Hamid El Bilali, CIHEAM-Bari Contributing authors: Philipp Debs, Gianluigi Cardone and Noureddin Driouech, CIHEAM-Bari Reference scientists: Sandro Dernini, FAO/Forum on Mediterranean Food Cultures (FMFC); Barbara Burlingame, FAO; Vincent Gitz, FAO; Alexandre Meybeck, FAO International experts Rekia Belahsen, Chouaib Doukkali University, Morocco Elliot Berry, WHO Collaborating Centre for Capacity Building in Public Health, Hebrew University Israel Denis Lairon, Université Aix-Marseille, France F. Xavier Medina, Universitat Oberta de Catalunya, Spain Yousseph Aboussaleh, Ibn Tofail University, Morocco Gulden Pekcan, Hacettepe University, Turkey Antonia Trichopoulou, Hellenic Health Foundation (HHF), WHO Collaborating Centre for Food and Nutrition Policies, Medical School, University of Athens, Greece Lluìs Serra-Majem, University of Las Palmas de Gran Canaria/CIISCAM, Spain This white paper is an outcome of the collaborative effort with the FAO/UNEP Sustainable Food Systems Programme, FAO. FOOD AND AGRICULTURE ORGANIZATION OF THE UNITED NATIONS INTERNATIONAL CENTRE FOR ADVANCED MEDITERRANEAN AGRONOMIC STUDIES Rome, 2015 ii Photo credits from left to right: Marco Salustro, Balint Porneczi, Rocco Rorandelli Recommended citation: CIHEAM/FAO. 2015. Mediterranean
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The Mediterranean Diet
The Mediterranean Diet WHY THIS TYPE OF DIET? WHAT ARE THE BASICS OF THIS DIET? Multiple studies have demonstrated that the The focus is to eat foods that are: Mediterranean Diet is heart healthy, whether you • “Whole” (unprocessed) have a history of heart disease or not. Those who • Plant-based follow this type of diet have been shown to live • Low in saturated fats longer, suffer from less heart attacks and strokes, • Low in processed sugars and have lower risks of developing diabetes mellitus. • Low in salt FOODS TO BE EATEN (portions) DAILY WEEKLY MONTHLY Whole-grain breads, cereals, rice, pasta (4) Fish, other seafood (5-6) Red meat (3-4) Fresh fruits and vegetables (2) Poultry (4) Sweets (3-4) Cheese, low-fat milk, yogurt (1) Potatoes (3) Nuts: almonds, walnuts, pistachios, cashews (3-4) Eggs (3) Legumes: beans, peas, peanuts, lentils (3-4) Olive oil — avoid butter Herbs and spices — avoid salt WHAT SHOULD I BE DRINKING? Water (yes, it’s that simple). Drinking red wine (in moderation) during meals has also been shown to be heart healthy. Wine should be avoided if you have a history of alcohol-related issues or liver problems. Please consult with your doctor first. WHAT ELSE SHOULD I BE DOING? Staying physically active on a daily basis is very important for heart health. Please discuss an appropriate exercise routine with your doctor. Also, enjoying meals in the company of others should be part of the Mediterranean Diet. Meals should be small or moderate in size (about half the size of the typical restaurant portions).
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Diets with Customary Levels of Fat from Plant Origin May Reverse Coronary Artery Disease
Medical Hypotheses 122 (2019) 103–105 Contents lists available at ScienceDirect Medical Hypotheses journal homepage: www.elsevier.com/locate/mehy Diets with customary levels of fat from plant origin may reverse coronary artery disease T ⁎ Albert Sancheza,b, , Alfredo Mejiab, Joanie Sanchezc, Eric Runted, Sherine Brown-Fraserb, Randall L. Bivensa a NEWSTART Lifestyle Center, Weimar Institute, Weimar, CA, United States b Department of Public Health, Nutrition and Wellness, Andrews University, Berrien Springs, MI, United States c Sacramento Cardiovascular Surgeons, Sacramento, CA, United States d Family Practice, Sonora, CA, United States ARTICLE INFO ABSTRACT Keywords: The primary cause of death worldwide is heart disease and the most common type of heart disease is coronary Regression of coronary artery disease artery disease. While coronary artery disease is treated with medications, it responds to lifestyle interventions. A Lifestyle low-fat plant-based diet was designed for reversing coronary artery disease and it is eﬀective in reversing the Vegan diet disease. It has not been tested, however, as far as we know, whether diets with customary levels of fat can also Plant-based diet reverse coronary artery disease. Nevertheless, evidence is accumulating to show that atherosclerosis and cor- Heart disease onary artery disease are reversed with diets containing customary levels of fat. It has been known that fats of plant origin decrease the risk factors of cardiovascular disease. It is also known that vegans who consume diets with customary levels of fat have the lowest risk of cardiovascular disease. But recent and more speciﬁc data show that atherosclerosis was decreased when nuts that are rich in fat were added to a Mediterranean diet while atherosclerosis was increased in the controls.
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