Mediterranean Diet

Science of Food Nutrition and Health

Vinod Puri

(Publishers: Austin Macauley Publishers, London, 2023)

Mediterranean Diet

The Mediterranean diet is based on the traditional eating habits of people living in countries bordering the Mediterranean Sea, primarily Greece and Southern Italy. The region's climate, with hot summers and mild winters, is conducive to the cultivation of fruits, vegetables, and grains, but not for grazing animals due to limited grasslands. As a result, seafood, particularly fish, is a prominent source of protein in this diet.

There is no one definitive Mediterranean diet, but the core elements of the eating habits of individuals in Mediterranean countries are quite similar. The diet typically consists of a high consumption of plant-based foods, seasonal and fresh produce, whole grains, vegetables, fruits, legumes, herbs, spices, seafood, and olive oil as primary staples. Dairy, poultry, and red meat are consumed in moderation.

The WHO/FAO has created a Mediterranean diet pyramid (Figure below) based on the dietary patterns of Mediterranean residents. The pyramid focuses on the proportions of different food groups to consume rather than specific quantities. It encourages a higher intake of fruits, vegetables, legumes, nuts, and seafood, and promotes the use of healthy fats like olive oil over butter or margarine. Water is recommended as the main beverage, with the option of enjoying a glass of wine in moderation. The pyramid also emphasizes the importance of regular physical activity.

Multiple scientific studies have shown that following the Mediterranean diet can lower the risk of cognitive issues, dementia, stroke, diabetes, and cardiovascular diseases. This eating pattern is also associated with reduced inflammation, longer lifespan, and a lower risk of certain cancers. It is important to be mindful of portion sizes, as some variations of the Mediterranean diet can be calorie-dense, potentially leading to weight gain. Limiting dairy and red meat intake may lower iron, calcium, and vitamin D levels.

Whether someone chooses to follow a Mediterranean diet or another dietary plan, it is generally agreed upon that consuming a diverse range of plant-based foods is important. This includes:

- Eating a variety of fruits and vegetables, which provide antioxidants, minerals, vitamins, and fibre.
- Incorporating whole grain foods into the diet, as they are rich in fibre, complex carbohydrates, proteins, and vitamins.
- Including adequate portions of protein-rich foods such as nuts, legumes, seeds, fish, eggs, poultry, and lean red meats in moderation.
- Consuming appropriate amounts of dairy products, which are good sources of protein.
- Including healthy fats in the diet.

The key to healthy living lies in the lifestyle and eating habits of Mediterranean people. It's not just about the food they eat, but also about their social interactions, enjoyment, dining with loved ones, staying active, and living a simple, stress-free life.

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