Who Knew? A Diet That Actually Works
For those looking for ways to get or stay in shape now that bathing suit season’s in full swing, there’s at least one diet you can try that actually works: the Mediterranean diet.
What is it? Technically, there’s no one exact Mediterranean diet since several countries (and therefore, cultures) border the Mediterranean Sea. But the eating plan incorporates common elements of basic healthful eating and combines that with a peaceful lifestyle. Characteristics of the diet include:
- high consumption of fruits, vegetables, bread and other cereals, potatoes, beans, nut, and seeds,
- low to moderate consumption of dairy products, eggs, fish, and poultry,
- low to moderate consumption of wine, and
- limited consumption of red meat.
People who follow the average Mediterranean diet eat less saturated fat and more monounsaturated fat (mainly from olive oil) than those who eat the average American diet. Because monounsaturated fat doesn’t raise blood cholesterol levels the way saturated fat does, and with all that fiber in the Mediterranean diet, the incidence of heart disease in Mediterranean countries is lower than in the United States. Death rates are lower too, likely due to dietary factors as well as advantageous lifestyles (such as more physical activity and extended social support systems).
To follow the Mediterranean diet, you don’t have to live in Greece or Italy. Some simple snack or meal suggestions are:
- yogurt with fruit and nuts,
- whole grain pasta with stir-fried vegetables,
- hummus on whole grain bread,
- fish with roasted vegetables, or
- tomato with herbs, mozzarella cheese, and olive oil.
The good news is, the Mediterranean diet is easily adaptable to your specific tastes and preferences. Use it as a foundation for a healthy diet and you’re off to a great start to eating well and feeling good!
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