Basic Principles of the Mediterranean diet

Demographic studies have shown that populations of Mediterranean countries have a higher life expectancy.
Moreover, it seems that the Greeks and Italians have a lower rate of illness for cardiovascular disease. Dietitians asked themselves what could be the reasons of the Mediterraneans health and found a number of common features in the traditional cuisines of the Mediterranean countries. Ancel Keys was one of the first experts in nutrition who made a thorough study on the dietary habits among the populations of seven countries in three continents in the early 60's. A shocking conclusion was that the population of Greece, but especially the population from the island of Crete have the lowest rates of morbidity and mortality caused by heart disease. From here to research the factors that lead to such results was only a step.

Ancel Keys's theory on the close existing links between diet, blood cholesterol levels and incidence of cardiovascular disease is now recognized worldwide and no longer needs confirmation. Ancel Keys was the nutritionist who founded the diet which is today called "Mediterranean diet" and on which principles today are written cookbooks aimed to improve our diet.


The Mediterranean diet's Basic Principles:

1. The main Meals of the day should be based on vegetables.
2. Eat couscous, polenta and bulgur instead of bread and the usual pasta.
3. Search to base your diet on unprocessed foods, preferably fresh.
4. Add flavor to dishes using garlic, onion and fresh herbs such as basil, oregano and thyme.
5. Opt for cheese and yoghurt as product always present in daily meals. These foods contain a large number of bacteria that activates digestion.
6. Eat fish and seafood at least twice a week.
7. Eat eggplant, zucchini, tomatoes and fresh peppers, vegetables characteristic to the Mediterranean region.
8. Use extra virgin olive oil for cooking and avoid unhealthy fats.
9. Enjoy chicken meet once a week or even often, and red meat only a few times a month.
10. Eat fresh or dried fruits as dessert. Avoid eating sweets often than several times a month.

Characteristics of the Mediterranean Diet:

1. High consumption of vegetables and fruits, black bread and other cereals, potatoes, beans, nuts and seeds.
2. Olive oil is the monounsaturated fat source of this diet.
3. Daily consumption products: poultry meat consumption is moderate and red meat is consumed in small quantities.
4. Eggs are consumed no more than four times a week.
5. Wine is consumed in minimal amounts or, at most, moderate.

If you think to follow this diet, ask your doctor before doing so.