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A Mediterranean diet for healthy eating The Med way
[Maddalena Delli]
Did you know that there is a type of diet that may help you lose weight, lower the risk of chronic and life-threatening illnesses, and live longer? What's more, it's no extreme diet, but rather a healthy approach to food in general, and a highly palatable one for that matter. And - last but not least - you happen to be in the right place, right now!This diet is known as the Mediterranean diet and it consists mostly of grains, fruits, beans and vegetables. In the 1950s Professor Ancel Keys embarked on a comparative survey of the dietary habits of seven countries: Finland, Japan, Greece, Italy, Holland, USA and former Yugoslavia. The resulting data clearly demonstrated that the populations living in Mediterranean countries - whose diet consisted mainly of bread, pasta, fruits, vegetables, fish and food seasoned almost exclusively with olive oil - enjoyed the lowest recorded rates of chronic diseases and the highest adult life expectancy.
Today, many scientists worldwide actively endorse the benefits of the Mediterranean menu and urge us to pay more attention to the kinds of fat in our diets, rather than simply the amounts of fat. Meanwhile, studies continue to show a distinct correlation between the foods eaten by the people living in the Mediterranean region and a pattern of lower incidence of coronary heart disease, as well as other diseases. Therefore, the Mediterranean diet has also taken hold in countries with very different eating behaviors because of its recognised health value.
As a rule of thumb, the Mediterranean diet should not be intended as a weight loss diet, but rather as a health plan. Let's keep in mind that "diaita" was the ancient Greek word for "lifestyle". The Mediterranean Diet Pyramid pictured here is meant to give relative proportions and a general sense of frequency of servings, as well as an indication of which foods to favor in a healthy Mediterranean-style diet suitable for most healthy adults. For Americans, northern and eastern Europeans and anyone wishing to improve their diets, this model provides a highly palatable, healthful framework for change.
Defining and understanding the Mediterranean diet is not easy because the area consists of three continents and at least 16 countries border the Mediterranean Sea. Differences in culture, ethnic background, history, religion, economy and agricultural production result in different diets. In Italy alone there are major nuances in the different regional cuisines. Roman, Tuscan, Ligurian, Neapolitan and Sicilian cuisine - to name but a few - are all variations on the Italian version of the Mediterranean Diet. Still, there are some common characteristics.
Firstly, more than half the fat calories in a Mediterranean diet come from olive oil, while animal fats in the form of butter, cream, lard etc. are hardly ever used. The taste of olive oil permeates these cuisines and is the elixir of health that make them so healthy because not only is olive oil a beneficial monounsaturated fat, but it carries many important anti-oxidants along with it. But perhaps the most important characteristic is simply that this oil makes vegetables taste absolutely delicious, encouraging their avid consumption. Italians in particular have a love affair with vegetables and specialize in making them irresistible.
But thats not all. Even the lowly bean is held in high esteem in the Mediterranean and when combined with olive oil and the proper accompaniments is a culinary delight as well as a staple of good health. The same can be said of nuts. In many countries, they are considered a snack food; in the Mediterranean, they hold a much greater significance and have often been used to thicken sauces and give certain dishes texture. Oil has also been extracted from nuts. In earlier times, nuts were especially important because of their long shelf life. Bread is perhaps the most fundamental part of the Mediterranean diet. Hundred of different types of bread exist throughout the Mediterranean, ranging from pita bread to Italian crostini. Bread dough is used to create a variety of foodstuffs, including various types of pasta and even cakes.
Although milk and butter are used sparingly, cheese and yogurt are important components of the Mediterranean diet. In Italy cheese is used largely as a condiment to make other foods such as pasta, tomato sauce and vegetables even more delicious. Yogurt is found throughout the Mediterranean and experts suggest it may lower cholesterol, enhance immunity and have anti-oxidant properties. Eating fish a few times per week benefits the Mediterraneans by increasing the amount of omega-3 fatty acids. Eating red meat and eggs sparingly also seems to increase health by lowering cholesterol.
Throughout the Mediterranean, a little wine is often drunk with meals. Research shows that a glass a day may keep the grim reaper away: consumed in moderation, red wine has proven anti-cancer and anti-heart disease properties. For men moderation means two glasses per day; for women one glass is the norm. However even in modest amounts alcohol may be associated with increased risk of other pathologies. Therefore, wine consumption should be considered optional.
The other part of the equation is physical activity: the Mediterranean diet exists in a cultural context where people get more physical activity than most Americans. Additionally, in those parts of the world where the Mediterranean diet is traditional, people enjoy strong social and family bonds that are manifested around meals - families and friends take as much pleasure in eating together as they do in the food itself.
A better understanding of Mediterranean food, cooking, and ingredients can make our diets more flavorful, enjoyable, and healthy. The Mediterranean diet ease away from the modern day tradition of relying on manufactured foodstuffs and junk food, for it reflects the ties between Man and his environment, providing a pleasant diet, rich in fibre and low in saturated fatty acids, which is balanced, suitable for any age and with the property of preventing many diseases.
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