Mediterranean Diets

The Mediterranean diet is based on the traditional diet of people living in the Southern Mediterranean region (such as southern Italy, Greece, Southern Spain, Crete, and Southern Turkey).

The basic diet consists of complex carbohydrates (from grains, pasta, fruit, vegetables); moderate amounts of fish, poultry, and eggs; olive oil, wine in moderation; and a little red meat.

The New Mediterranean Diet is now available on-line via eDiets.

A Diet For Good Health

Peoples of the Southern Mediterranean have lower incidences of heart disease than many other Western countries - and death rates are lower too.

Many believe this is due to the low levels of saturated fat in the diet. In a Mediterranean diet olive oil (a monounsaturated fat) is the primary source of fat in the diet.

However it is likely that it is a combination of dietary aspects that contribute to good health:

• Fruit and Vegetables
  A high intake of fruit and vegetables has been shown to increase many cancer-protecting phyto-nutrients into the body.
• Oily Fish
  High in Omega-3 fatty acids.
• Wine
  1-2 glasses per day with meals (typically red wine).
• Olive Oil
  Source of antioxidants, Vitamin E, and displaces saturated fats in the diet.
• Low amounts of dairy
  (and the traditional diet sources dairy from a number of animals; goats, sheep, cows, camel, etc).

Mediterranean Diet Plans and Recipes

Sample Meal Plan

There are numerous cookbooks and other books available for Mediterranean-style cooking. A popular recent addition is the Miami Mediterranean Diet from Dr Ozner.

See also - the very popular Sonoma Diet.

eDiets have also introduced a Mediterranean Online Diet complete with meal plans, recipes, shopping lists.