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The Mediterranean Diet Dietary
data from those parts of the Mediterranean region that in the recent past enjoyed
the lowest recorded rates of chronic diseases and the highest adult life expectancy
show a pattern like the one illustrated in the list below. The healthfulness of
this pattern is corroborated by epidemiological and experimental nutrition research.
The average amounts given are in most cases intentionally nonspecific, since variation
is known to have been considerable within this pattern. The
historical pattern includes the following(with several parenthetical notes adding
contemporary public health perspective):
1.
An abundance of food from plant sources, including fruits and vegetables, potatoes,
breads and grains, beans, nuts, and seeds;
2. Emphasis on a variety of minimally
processed and, wherever possible, seasonally fresh and locally grown foods (which
often maximizes the health-promoting micronutrient and antioxidant content of
these foods);
3. Olive oil as the principal fat, replacing other fats and
oils (including butter and margarine);
4. Total fat ranging from less than
25 percent to over 35 percent of energy, with saturated fat no more than 7 to
8 percent of energy (calories);
5. Daily consumption of low to moderate amounts
of cheese and yogurt (low-fat and non fat versions may be preferable);
6.
Weekly consumption of low to moderate amounts of fish and poultry (recent research
suggests that fish be somewhat favored over poultry); from zero to four eggs per
week (including those used in cooking and baking);
7. Fresh fruit as the
typical daily dessert; sweets with a significant amount of sugar (often as honey)
and saturated fat consumed not more than a few times per week;
8. Red meat
a few times per month (recent research suggests that if red meat is eaten, its
consumption should be limited to a maximum of 12 to 16 ounces {340 to 450 grams}
per month; where the flavor is acceptable, lean versions may be preferable);
9. Regular physical activity at a level which promotes a healthy weight, fitness
and well-being; and
10. Moderate consumption of wine, normally with meals;
about one to two glasses per day for men and one glass per day for women (from
a contemporary public health perspective, wine should be considered optional and
avoided when consumption would put the individual or others at risk.) 
Page
and graphic
from The OldWays Preservation
and Exchange Trust. |
