The Mediterranean Diet

Fact Sheet No. 9.386 Food and Nutrition Series|Health by J. Haas, L. Bellows, S. Ganster, and R. Moore* What is the Mediterranean • Legumes, nuts, and seeds as the main Quick Facts Diet? plant-based source of protein in the diet; • The Mediterranean Diet The Mediterranean Diet, sometimes encourages the enjoyment • Olive oil as the main source of fat, referred to as the ‘Greek Mediterranean of a wide variety of whole Diet’ or ‘Mediterranean Diet Plan,’ is a which replaces less-healthful fats such nourishing foods and living an diet in the sense that it describes a dietary as butter; active lifestyle. pattern characteristic of those living • Seafood, poultry, and eggs are in regions around the Mediterranean consumed more often than • Dishes from the Sea. Although it is called a ‘diet’, the other meats; Mediterranean Diet commonly Mediterranean Diet is not about cutting • Moderate amounts of dairy, mostly as feature ingredients like fresh calories and restricting foods like many tomatoes, olive oil, garlic, popular diet trends in America today. yogurt and cheese, consumed a few aromatic herbs, and spices. Instead, it is a way of life that involves times a week; enjoying a wide variety of whole, • Red wine, consumed moderately • Following the Mediterranean nourishing foods with friends and family, with meals; Diet may decrease as well as practicing an active lifestyle. • Physical activity - at least 30 minutes a one’s risk for developing This pattern was initially brought to the day on most days of the week; cardiovascular disease. public’s attention by Ancel Keys in his Seven Countries Study published in 1970. • Plenty of water to stay hydrated; • The Mediterranean Diet This landmark study was based on the • Fresh herbs and spices; added to doesn’t have to be expensive observation that residents in regions dishes for flavor and color in instead or complicated. around the Mediterranean Sea had the of excess salt. lowest rates of coronary heart disease The Mediterranean Diet is appropriate (CHD) of any region studied. Figure 1 for all ages. Whether young or old, the serves as an example of how components Mediterranean Diet can be adopted to fit of the Mediterranean Diet can fit into a one’s lifestyle. In fact, children who are healthy lifestyle. introduced to a wide variety of nutritious foods and physical activity early in life Characteristics of the Mediterranean are more likely to continue to enjoy and Diet include: practice healthful habits throughout • Whole grains, which include all parts their lives. See Table 1 for a list of foods of the grain; the bran, endosperm, common to the Mediterranean Diet. and germ. Each of these parts has healthful nutrients, which are lost or reduced when they are refined into Benefits of the products such as white flour; Mediterranean Diet for • A wide variety of vegetables and fruits, Long-term Health often eaten seasonally and locally; Multiple observational studies conducted in Europe and the United States showed that adherence to the © Colorado State University *J. Haas, Colorado State University Extension specialist, Mediterranean Diet was associated with Extension. 4/14. and research associate; L. Bellows, Extension food a reduced risk for various diseases and www.ext.colostate.edu and nutrition specialist, and assistant professor; and S. overall mortality. In fact, the more closely Ganster and R. Moore, former graduate students. 4/2014 the Mediterranean Diet was followed Researchers have found that day. This can be done at a rate that the lower the incidence of certain consumption of dietary fiber is comfortable, and as time goes on, diseases, including: may lower blood pressure, more changes can be made. • Cancer cholesterol, body mass index (BMI), • Keep it simple: Following the and triglycerides. • Cardiovascular Disease diet doesn’t need to include Greek • Legumes are a good source of artisan breads, expensive olive oil, • Metabolic Syndrome protein, minerals, fiber, complex or an aged bottle of wine. Many • Alzheimer’s Disease carbohydrate, and polyunsaturated of the foods that are part of the fatty acids. Findings suggest that Mediterranean Diet can be found • Parkinson’s Disease increased consumption of legumes at most grocery stores. Some tips to is associated with reduced risk for consider at the grocery store: Metabolic Syndrome CHD, obesity, type 2 diabetes, and • Try choosing more fruits and some cancers. vegetables than other items; Metabolic Syndrome is diagnosed • Seafood and Olive Oil are both when one has at least 3 of the • Select breads with whole-grain excellent sources of the heart- or whole-wheat as the first following conditions: abdominal healthy monounsaturated fatty ingredient listed on the food label; obesity (large waistline); high acids (MUFAs) and low in saturated triglycerides; low HDL (‘good’) fat. Research shows that MUFAs • Try the whole-wheat pasta or cholesterol; high blood pressure; increase HDL (good) cholesterol, brown rice instead of white; and/or high fasting blood sugar which acts as an additional • Choose extra virgin olive oil levels. Collectively, these risk protective mechanism against when considering oils or fats for factors raise ones risk for heart CHD. Olive oil possesses anti- cooking; inflammatory, antioxidant and disease, diabetes, and other • If choosing wine, any bottle of red anti-clotting properties. Seafood, health problems. will do, even lower cost bottles especially fatty fish such as salmon, have the same health benefits. tuna, and sardines, are an excellent Research concerning the source of the omega-3 fatty acids • Keep it affordable: Mediterranean Diet continue to EPA and DHA. The health benefits • Greek yogurt vs. regular yogurt: support its health benefits. Most associated with omega-3 fatty acids Greek yogurt is often times recently, researchers conducted a include reduced risk for heart attack more expensive than regular large study in Spain investigating the and stroke. For more information on yogurt. However, there is little Mediterranean diet and its relationship the benefits of omega-3 fatty acids, difference in overall nutritional to cardiovascular disease. They found see fact sheet Omega-3 Fatty Acids. value. Greek yogurt is thicker, that participants who were at high is a little less sour, and tends to cardiovascular risk and who followed have higher protein and may have a recommended Mediterranean diet Following the less calcium than regular yogurt. had a 30% reduced risk of having a Mediterranean Diet Choosing regular yogurt may save cardiovascular event relative to those • Start small: Following the some money. who followed a recommended low- Mediterranean Diet may seem • Fish options: Fresh fish can often fat diet. daunting at first. However, it does be expensive and hard to get in not have to be an ‘all-or-nothing’ some areas. Fresh- caught frozen How foods in the Mediterranean Diet decision. In fact, following all fish may be more available and contribute to one's health parts of the Mediterranean Diet sometimes less expensive. Canned • Fruits and Vegetables are low- every single day of the week is fish is a good alternative for those calorie, nutrient-dense, high fiber not necessary in order to improve on a budget or who don’t have and abundant in beneficial bioactive health. Some individuals may access to fresh or frozen fish. Try compounds like antioxidants experience health benefits by canned tuna or salmon. If opting that help protect the body against starting to follow just one or two for fresh or frozen fish, there is toxins. Research shows that greater parts the diet. a variety to choose from and the consumption of fruits and vegetables • Make each change gradually: Some price ranges vary. When possible, is associated with lower risk for people may feel overwhelmed by the choose fatty fish like salmon or various chronic diseases. Mediterranean Diet, but by making tuna for a good source of omega-3 fatty acids. • Whole-grains are minimally changes gradually, following the diet or not processed and therefore can begin to feel more comfortable. • Substitute eggs, legumes, maintain high nutritional content, For example, starting off may and nuts for meat: Replace including fiber, B vitamins, minerals include at least 30 minutes of more expensive meats with less (including magnesium, iron, and physical activity a day or consuming expensive eggs, legumes, and nuts selenium), and phytochemicals. at least 2-3 fruits and vegetables a to save money. Legumes and nuts are excellent sources of heart- Association lifestyle healthy plant-based proteins. recommendations, are very • Fruits and vegetables: The less similar to the Mediterranean money spent on meat, the more Diet healthy eating and money available to spend on fruits lifestyle plan. Unique to the and vegetables. Choose fruits Mediterranean Diet, however, and vegetables that are in season, is the emphasis on: which are often on sale and less • Olive oil expensive. Also, because they are • Olives in season, they are often fresher and more nutritious. Consider • Wine frozen or canned vegetables too, • Fresh herbs and spices to which can be less expensive and replace salt have a longer shelf-life. It is important to remember that a healthy Diets Similar to the eating plan is only one important aspect of a healthy Mediterranean Diet lifestyle. Physical activity, Diet plans such as the DASH sleep, and low stress, among Diet (Dietary Approaches to Stop other factors, should also be Figure 1. The Mediterranean Diet Food Pyramid. The more closely the Mediterranean Diet is followed, the lower the risk of many chronic Hypertension), as well as USDA’s considered as part of an overall diseases and cardiovascular related events. My Plate and the American Heart healthy life.

Table 1. Foods Common to the Traditional Mediterranean Diet (This list is not a complete list.) Whole Grains Vegetables Fruits Protein Dairy Other Brown rice Artichokes Apples Pistachios Low/Non-fat Plain or Olive Oil Greek Yogurt Oats Arugula Apricots Almonds Brie Cheese Red Wine Bulgur Beets Avocados Walnuts Manchego Cheese Bay Leaf Barley Broccoli Figs Chickpeas Feta Cheese Basil Faro Cucumbers Olives Cannellini Beans Ricotta Cheese Mint Wheat Berries Eggplant Strawberries Kidney Beans Parmesan Cheese Pepper Pasta Onions Tomatoes Salmon Anise spice Whole Grain Bread Spinach Melons Tuna Cumin Couscous Potatoes Grapes Eggs Garlic

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