Mediterranean Lifestyle
May is National Mediterranean Month, where we celebrate the eating pattern and cultural aspects of this way of eating and living. The Mediterranean Diet comes from the Greek word díaita, meaning ‘lifestyle’, and in short encompasses healthy fats, a good amount of fruits and vegetables, eating and cooking together with friends and family, and minimal processed foods and red meat intake. (1)
Composition:
According to The Mediterranean Diet website, this way of living has its own food pyramid, and is comprised of several categories to show food groups included and how frequently food groups should be consumed. (2)
The pyramid includes the food groups with their respective serving sizes. The food groups are organized by meals, days, and weeks. The base of the pyramid includes the cultural sections of the diet, including physical activity, cooking, and eating together with friends and family. Hydration sits above the base of the pyramid and includes water and herbal infusions. Going up one level in the pyramid are the highlights of the Mediterranean Diet with vegetables, fruits and whole grains consumed at each meal.
Olives, nuts, seeds, herbs and spices sit above produce to add palatability and increase intakes of healthy fats.
Low fat dairy including yogurt and cheese should be consumed sparingly. Animal proteins are normally not considered the main entrée of a meal. Fish and seafood should be consumed more regularly than red meats.
Sweets sit at the tip of the pyramid, indicating that should be rarely eaten and servings should be small in size.
Benefits:
Different cultures and countries use this pyramid as a guide for overall wellness. In United States the Mediterranean lifestyle and meal patterns are gaining more popularity due to its heart-healthy benefits. Since the diet revolves around intakes of vegetables, fruits, whole grains, and unsaturated fats, it is conducive to reduce heart disease risk, hypertension, and lipid levels. This Mediterranean lifestyle recommends at least 30 minutes of moderate physical activity each day, so it also can provide health benefits that are known through activity performed on a regular basis, such as reduced risk of obesity and type 2 diabetes.
For an individualized Mediterranean meal plan consult a Registered Dietitian to see how to get started on this way of living that is heart-healthy and life-changing! Happy National Mediterranean Month!
By Araceli Vázquez, MS, RDN, LD
Brea Arielle Lofton, MS, Dietetic Intern
References
- The Mediterranean Diet website. The Mediterranean Diet. http://mediterradiet.org/en/about/the_mediterranean_diet. Accessed May 1, 2018.
- The Mediterranean Diet website. The Mediterranean Diet pyramid has adapted to the new way of life. http://mediterradiet.org/nutrition/mediterranean_diet_pyramid. Accessed May 1, 2018.