The Most Alluring Elements of Mediterranean Diet

Two seemingly alluring elements of the Mediterranean diet are the more liberal allowances of fat and alcohol when compared with the U.S. pyramid.

The Mediterranean plan lists fat - principally olive oil - midway down the pyramid is at the small top portion of the American version, in the ''use sparingly'' category.

Alcohol in the form of wine - one to two glasses for men, one for women per day, if alcohol does not pose a health risk - is an optional part of the Mediterranean diet. Alcohol is not included anywhere in the U.S. pyramid. However, for Americans who choose to drink, the U.S. Dietary Guidelines suggests only ''moderation'' - but with no comment on how much or how often.

Lest Americans be tempted to install casks of wine and olive oil in their dining rooms, they should contemplate the Mediterranean diet's remaining characteristics, which need to be followed to be effective. They include:

Eat an abundance of food from plant sources, including fruits and vegetables, potatoes, breads and grains, beans, nuts and seeds.

Emphasize eating a variety of minimally processed and, wherever possible, seasonally fresh and locally grown foods.

Total fat ranging from less than 25 percent to more than 35 percent of total calories, with saturated fat no more than 6 percent to 7 percent of total calories.

Daily, consume low to moderate amounts of fish and poultry (recent research suggesting fish somewhat favored over poultry) and from none to four eggs a week, including those used in cooking and baking fresh fruit as the typical dessert. Sweets with a noteworthy amount of sugar (time and again as honey) and saturated fat should not be taken more than a few times weekly.

Eat red meat only a few times per month. (Recent research suggests that if red meat is eaten, its consumption should be limited to a maximum of 12 ounces to 16 ounces per monthean versions may be preferable where flavor is acceptable.) Engage in regular physical activity at a level which promotes healthy weight, fitness and well-being.


Copyright 2008, All Rights Reserved