The Mediterrian Diet is a modern nutritional model originally inspired by the traditional dietary patterns of some of the countries of the Mediterranean Basin, particularly Greece and Southern Italy.

Common to the traditional diets of these regions are a high consumption of fruit and vegetables, bread, wheat and other cereals, olive oil, olive leaf, fish, and red wine. The diet is often cited as beneficial for being low in saturated fat and high in monounsaturated fat and dietary fiber.

Although it was first publicized in 1945 by the American doctor Ancel Keys stationed in Salerno, Italy, the Mediterranean diet failed to gain widespread recognition until the 1990s. It is based on what from the point of view of mainstream nutrition is considered a paradox: that although the people living in Mediterranean countries tend to consume relatively high amounts of fat, they have far lower rates of cardiovascular disease than in countries like the United States, where similar levels of fat consumption are found.

One of the main explanations is thought to be the large amount of olive oil used in the Mediterranean diet. Unlike the high amount of animal fats typical to the American diet, olive oil lowers cholesterol levels in the blood. It is also known to lower blood sugar levels and blood pressure. Research indicates olive oil prevents peptic ulcers and is effective in treatment of peptic ulcer disease, and may be a factor in preventing cancer. In addition, the consumption of red wine is considered a possible factor, as it contains flavonoids with powerful antioxidant properties.

Dietary factors may be only part of the reason for the health benefits enjoyed by these cultures. Genetics, lifestyle (notably heavy physical labor), and environment may also be involved.

Concerns remain whether the diet provides adequate amounts of all nutrients, particularly calcium and iron. Nonetheless, green vegetables, a good source of calcium and iron, are used in the Mediterranean diet as well as goat cheese, a good source of calcium.

Mediterrian Diet Benefits

By Kevin Stith

Mediterranean diet is best recognized as a guide to good health. The diet does not introduce a new diet program that makes one to cut on various food products. Instead, it encourages "wise" choices of food that hold the key to a balanced diet. The people who practice a Mediterranean diet consume vegetables, fruit, cereals, nuts, potatoes and bread in large quantities with small to moderate amounts of yogurt, milk, cheese and wine on a daily basis. Most of the food products are not processed so as to retain their nutritional value. They prefer to have fresh mushrooms in place of tinned and canned products even though those products are easy to eat, cook and serve.

The diet suggests that only certain food be consumed daily, some others weekly and a few on a monthly basis. In a Mediterranean diet, this is presented in the form of a Traditional Mediterranean Diet Pyramid. The pyramid suggests a healthy diet of vegetables, grains, fruit, nuts, legumes or beans cooked or garnished in olive oil with moderate amounts of wine. It also includes an active and healthy life style as a daily ""chore"".

Daily food provides monosaturated fat and anti-oxidants from olive oil, protein, vitamins, minerals, carbohydrates from plant food, and a limited amount of saturated fat from dairy products -- all that is essential to keep a healthy heart.

The Mediterranean diet pyramid recommends consumption of fish, chicken and eggs on a weekly basis and red meat a few times a month. Here again, they chose lamb and veal to beef and clean the meat products in such a way so as to shed its excess fat. This ensures the supply of Omega 3 and other fatty acids, vitamins and minerals and high protein that are required in very small amounts for the body to function. Mediterrian Diet and Mediterian Diet are misspellings of Mediterranean diet

Another point to be noted is even though dairy products like milk, cheese and yogurt are consumed in low to moderate amounts, butter is not allowed. Also the cooking procedures involve more grilling and roasting to frying -- methods that help retain the nutrition in cooked food. It is a diet involving low saturated fats, sugar and salt, rich in vitamins and minerals, proteins and carbohydrates.

The balanced diet serves the right quantity of nutrients and good fat, and in turn, works on the blood cholesterol level. It not only lowers blood pressure and cholesterol but also prevents blood clotting. Thus, it is a perfect solution to reducing heart diseases and cancers. Studies have also shown Mediterranean diet as a means to prevent diabetes and gallstones. Mediterranean diet benefits include all around care to maintaining a healthy heart and leading a longer life.

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