Traditional Mediterranean Diet: Key Approach

What a person eats is one of the crucial elements in either promoting or preventing coronary artery disease. The Mediterranean diet has gotten much attention of late as a good eating plan to reduce the risk of heart disease. But does the thought of a Mediterranean diet conjure up images of dipping your bread in olive oil and eating tomatoes for breakfast, lunch, and dinner? Let's take a look at the key elements of this approach to healthy eating and how you can incorporate them into your life.

Unfortunately there is no one Mediterranean diet. The countries that border the Mediterranean Sea are culturally diverse, and the diets vary from country to country. Theoretically, a number of Mediterranean diets are possible, depending upon the place, the time in history, and the socioeconomic status of the people.

The food guide pyramid for the traditional Mediterranean diet is based upon the typical diet in working-class households of Greece and Southern Italy in the 1960s. During this period, physiologist Ancel Keys did his research showing that men living in Crete and Greece had the lowest rates of death from heart disease. This diet is somewhat different from the diet of this region in the 1990s, as saturated fats have begun to replace some of the olive oil, and refined carbohydrates are replacing whole grains.

Although the traditional diets of the Mediterranean can vary from one country to another, there are some common elements. In general, these diets are low in saturated fat and high in fiber. While total fat consumed may range from 29-40% of total calories, the principal fat is olive oil. Fruits, vegetables, grains, legumes, and nuts are eaten daily and make up about one half of the diet. Most people eat some cheese or yogurt each day as well. Fish, poultry, eggs, and sweets are consumed sparingly; red meat is eaten even less often. Typically, small amounts of red wine complement meals, and regular physical activity is a part of daily life.


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