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Mediterranean Diet

Throw out every other diet book you've bought. Once you start following the Mediterranean Diet, you may never need another diet. That's because the Mediterranean Diet is a lifestyle eating plan versus a diet, one that's proven to be safe, effective and satisfying.

There's nothing gimmicky or flashy about the "Mediterranean Diet" from Marissa Cloutier and Eve Adamson. And that, you'll see, is a good thing, for this eating plan is backed by decades of research, all of which point to numerous health benefits.

"The Mediterranean Diet" is based on a pattern of eating that's closely tied to the Mediterranean region, which includes Greece and southern Italy. While you'll find foods unique to each country, this region shares an attitude about eating, and that forms the basis of the Mediterranean style of eating, which this book advocates. Essentially, the traditional diet emphasizes foods from plant sources, limited meat consumption, small amounts of wine and olive oil as the main fat source.

Although this way of eating has existed for decades, researchers didn't pay serious attention to the diet until the 1960s. At that time, rates of chronic disease in the Mediterranean region were the lowest in the world, while life expectancy was among the highest. Studies were undertaken and soon, research revealed that the Mediterranean diet improved cardiovascular health, yielded optimal health and boosted longevity. Weight loss may be another benefit.

In 1993, perhaps in response to the number of positive studies on the Mediterranean diet, Oldways Preservation Trust, the Harvard School of Public Health and the World Health Organization created the Mediterranean Diet Pyramid. Since then, several variations of the diet have been created, including this one by Cloutier and Adamson, which sticks closely to the Mediterranean Diet Pyramid. There are, of course, a few variations, but the concept is largely the same.

If you want proof of its efficacy, just turn to the dozens of studies that have been conducted, all of which point to three main benefits: better health, especially for the heart, longer life span and improved weight. That's because the diet emphasizes natural, minimally processed foods that are high in antioxidants, which help fight disease. And it's enjoyable. You're allowed to eat a wide variety of foods and a moderate amount of fat, which will help satisfy you.

Yet don't think you can follow this style of eating just by adding olive oil, the main fat of the Mediterranean Diet, to your meals. Although olive oil is a staple, it's only one facet. If you want to experience the full benefits, you have to follow all of the principles of Mediterranean-style eating, which Cloutier and Adamson's plan will guide you into doing.

Of course, while this plan includes daily serving recommendations and advice about how to structure your diet, how much you eat is dependent on your individual caloric needs. To determine that, the authors recommend consulting with a registered dietitian or other qualified health care provider.

Is the diet healthy?

Extremely, for the diet focuses on eating vegetables, fruits, beans and nuts, reducing red meat consumption and enjoying sweets infrequently.

What do the experts say?

"This is a lifestyle program that emphasizes a wide variety of healthy foods," says Kathy McManus, M.S. R.D., director of the department of nutrition at Brigham and Women's Hospital in Boston. "It offers benefits all the way from reducing the risk of chronic diseases like heart disease to helping people lose and maintain weight." McManus adds that the diet is well balanced between carbohydrates, protein and fats and will provide ample nutrition should people follow it correctly.

Who should consider the diet?

Anybody who wants to embrace a healthier lifestyle. It's also a wise choice for people who are tired of dieting, for although this is called a diet, it's focused more on establishing a pattern of healthy eating. The only caveat? This isn't a one-size-fits-all diet. There may, for instance, be people from different cultural backgrounds where foods outside those in the Mediterranean Diet are stressed.


Foods

Cloutier and Adamson have created their own version of the Mediterranean Diet Food Guide Pyramid, and it's no surprise that whole grains, fruits, vegetables, legumes, low-fat or non-fat dairy, and nuts and seeds make up the base of the pyramid. You're encouraged to eat these foods daily, and serving recommendations are included for all foods.

The middle tier of the pyramid contains foods that could be eaten weekly, should you desire. They include, from bottom to top, fish (although this isn't an option, as you're advised to eat six to eight ounces a week), skinless poultry, veal, lean pork, low-fat sweets, eggs (four or less), other lean red meats and lower-fat cheeses. At the top of the pyramid are foods that could be eaten monthly, if at all, including high-saturated fat meats, pastries, candy, margarine and butter. The main fat, eaten in moderation, is olive oil followed by canola oil.

To help you understand how to bring this style of eating into your life, Cloutier and Adamson offer a sample week-long menu, which includes three meals and one snack daily.

Bottom line

Evidence is mounting that the Mediterranean diet -- and this version is no exception -- is an effective eating plan for getting healthier and keeping that weight in check.

Checklist

Mediterranean Diet Books
The New Mediterranean Diet Cookbook: A Delicious Alternative for Lifelong Health	The Mediterranean Prescription: Meal Plans and Recipes to Help You Stay Slim and Healthy for the Rest of Your Life	The Mediterranean Diet