So what is the Mediterranean diet? It's hard to define it as a single, specific diet, but generally speaking, this diet includes:
- Lots of fruits and vegetables
- Minimal red meat — beef or pork used as a garnish and not as the entrée or main course — with the bulk of protein supplied by fish, poultry, dairy products, legumes, and nuts and seeds
- Healthy fats such as olive oil
- Wine in moderate amounts
Why does the Mediterranean diet work so well, even though the diet has more calories from fat than what may be recommended by the American Heart Association? Because the particular fats recommended in this diet are healthy ones, such as monounsaturated fat from olive oil. Healthy fats will provide you with a feeling of fullness, so you'll feel satisfied even though you're cutting down on calories.
More fruits and vegetables, less meat, healthy fat choices, and the addition of some wine equals more antioxidants, less cholesterol, and more omega 3 fatty acids. This diet cuts out the "bad" fats such as saturated and trans fats, in which we Americans tend to overindulge.
Look at your diet and see if a few changes will bring your meals more into line with the Mediterranean diet. Think of simple changes, like eating fish more often and in place of red meat, or using olive oil in place of butter or margarine. If you already follow a Mediterranean diet, share your diet tips here with others.
