The Mediterranean Diet

Pizza, chocolate, a rack of ribs and a Jack-an-Coke has become unappreciated when it comes to the Mediterranean diet. The Mediterranean diet has been around for years. The World Health Organization (WHO) pinpoints the Mediterranean diet back to the 1960’s. The Mediterranean diet follows back around the Mediterranean Sea in the Greek religion. The WHO calculated the life expectancy during 1960’s between the ages of 30-32 years old, but in the Greek religion it was higher, 45 years older. With that being said, the WHO then examined why it was so different. There is an inadequate amount of information that dates back to the ancient Bronze Age to show proof of the Greek religions dietary intake. Recorded are food-related art, pottery, apparatuses

and inscribed tablets surrounding the Mediterranean Sea. With all the WHO’s findings, it was concluded that people around the Mediterranean Sea consumed plant/animal food, seasonings/herbs, bread and wine/beer. This dietary intake is known as the Mediterranean Diet.

The Mediterranean diet is high in monounsaturated fats, mostly olive oil and low in saturated fats. Olive oil is the key fat source of this diet regiment. The diet incorporates complex carbohydrates such as, vegetables, cheese/ yogurt, whole grains, legumes, and nuts into the dietary intake. The replacement of salt with spices and herbs is also a major component. The diet limits red meat consumption to a few times a month. In addition, individuals that follow this diet eat fish and poultry at least twice times a week. Those who follow the dietary intake have the option to consume red wine as well. With every diet, dieters have always question what the health benefits of the diet consist of? In what ways is the diet changing and what are the health implications of such changes? Overall, dieters should understand that following the dietary guidelines for Americans and exercise help reduce the risk of death and increase the individual’s livelihood. The Mediterranean diet nutritional facts vary, but are consistent with less than 30% of fat, carbohydrates are 55% more of total calories, and protein stands around 15% of total calories and less than 300mg/dl cholesterol. (Dontas, 2007) The pyramid shows significant elements on what should be consumed in each main meal to daily and weekly intake. “The Mediterranean diet pyramid (MDP) has been associated with a better nutrient profile, with a lower prevalence of individuals showing inadequate intakes of micronutrients in comparison to other patterns such as western patterns” (Mediterranean diet pyramid today, 2011).

Like mentioned before, the key to the Mediterranean diet is to use olive oil as its fat source. Olive oil is shown in the middle of the pyramid showing its high nutritional quality of consumption, every day. You might wonder if olive oil is high in fat, than why it is considered healthy. First and foremost, olive oil is a monounsaturated fatty acid, which is one of the healthy dietary fat individuals should incorporate into their diets. The American Heart Association stated that monounsaturated fats can have health benefits such as help reduce the risk of bad cholesterol and can decrease individual's risk of heart disease and stroke. “The Dietary Guidelines for Americans is recommended that 15-25% of total daily calories come from monounsaturated fats which are 33-55 grams in a typical diet. One tablespoon of olive oil has 11 grams of monounsaturated fat.” (Olive Oil vs. Coconut Oil, 2013) Overall, olive oil can only benefit dieters. The following component in this diet is whole grains. Grains should be consumed in the most minimally processed way because by treating grains, it can largely reduce the vitamin and fiber value. Bread is a high component of this diet just like olive oil. The Mayo Clinic states that people following this diet dip the bread into olive instead of using butter because butter contains saturated/trans fats.

In addition, vegetables and fruit also contribute valuable nutrients to an individual. The consumptions of fruits and vegetables are plentiful in the Mediterranean diet because it serves as being antioxidant rich. See the diet came about in the Mediterranean region; were plenty of fruit was available for people to consume as a natural sugar. Fruit carries natural sugars verses juices that have added sugars such as fructose. Nuts and legumes are found to be a good source of fiber and protein while cheese and/or yogurt are found to be useful in moderate amounts for the benefit of calcium to the heart and bones. Any fish consumed is best is because of the omega-3 fatty acid content in them. When meats were consumed, they contributed to the amount of protein, lean protein. Additionally, wine was consumed in moderate amounts.

The Mediterranean diet has been recorded to decrease the amount of people developing coronary heart disease. Now this is not a cure for any of the following diseases, but it can help reduce dieter’s risk of chronic illnesses. Overall, there is quite a bit of research behind the health effects of this diet. For example, CARDIO2000 is a case control that investigators did research in the relationships between lifestyles, nutritional intake, demographics and biochemical risk influences between the Mediterranean diet and coronary heart disease. “CARDIO2000 investigators did an experiment an concluded that the Mediterranean diet was associated with a 17% reduction in the coronary risk in controlled hypertensive subjects, with an 8% reduction in unaware, with a 7% reduction in acknowledged but uncontrolled diet and with a 20% reduction in normotensive subjects” (Dontas, 2007). Not only does it reduce the likelihood of heart disease, it can also reduce the risk of diabetes, cancers and diabetes. On the other hand, if dieters increase the amount of food by jacking up the meat, saturates fats and calories for example, then this causes a risk for heart disease, obesity, diabetes and other chronic diseases.

The research behind the reduction of diabetes was proven by the Predimed-Reus nutrition intervention randomized trial in 2011.

This trial lasted up to four years before they reviewed the results. Overall, research put together a trail of 418 people aged between 55 and 80 years old. The article states that the trial was meant for primary cardiovascular prevention in individuals at high cardiovascular risk. Researches had a control group that was taught the education on a low-fat diet while the other two was put on a MedDiet with olive and MedDiet with nuts. In the end it was proven the there was a significant decrease in the risk for diabetes. “The Mediterranean diet has proven its roles in the prevention of many chronic diseases by large epidemiological studies published in hundreds of peer-reviewed scientific journal articles during recent decades” (Mediterranean diet pyramid today,

2011).

The Mediterranean diet is quiet a simplex diet for people to follow.

Incorporating simple things in your diet can help decrease health risks. For example, instead of using butter for deep-frying or cooking food you can assimilate olive oil. In addition, dieters can incorporate more fruits and vegetables for snacks instead of chips and dip. A great snack idea that dieters can incorporate is ½ cup of fruit such as mangos and/or pineapples with ¼ cup of plain low-fat yogurt and a few toasted sliced almonds on the top. The snack follows in guidelines not only with the Mediterranean diet, but also the Dietary Guidelines. Dieters can also decrease the amount of red meat they eat by reasonable serving sizes. For example, the Eat Right website organized some juxtaposition for people to help them figure out what exactly is a serving size of food such as, three ounces of meat can be compared to a deck of cards. Dieters and individual should understand that serving sizes are critical to health. In today’s world, as dinner plates become bigger so does the serving

size.

And to save the best for last, desert and alcohol! Everyone’s favorite things, but also the scariest. For dessert, instead of indulging in ice cream or eclairs individuals can replace that with some fresh fruits and lite cool whip or grapes. One major allegory that people believe is that if one glass of wine is good for you then consuming more should be better for your heart. Unfortunately, we would all love to believe that is true, but the more you consume, the more health risks people are at risk for. Women they should consume one glass of wine and men should consume two glasses of wine at the most. Inclusively, if dieters or individuals are having any issues on getting started with the Mediterranean diet; eatright.org has some great helpful tips on getting started.