Is The Mediterranean Diet Just One More Fad?

The Oldways Preservation and Exchange Trust may not be familiar to the public, but this nonprofit organization based in Cambridge, Massachusetts, has been highly influential in the dissemination of information about the benefits of the traditional Mediterranean diet. This group seeks to resurrect many of the “old ways” of eating before the advent of food processing, and they have published guidelines for eating in the traditional Mediterranean way. Among these guidelines is their own version of the Food Guide Pyramid, the Mediterranean Food Guide Pyramid.

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It is not only a mere combination of recommended foods, but also a way of life based on respecting tradition and taking care of the land and its biodiversity. Most of the food is grown and processed in a special way, encouraging the protection and development of traditional activities and trades. Alongside quality foods and preparation procedure which extracts most of the nutrients from the food, the basis of the Mediterranean diet is the meal as the foundation of social customs and activities.

Fruits: apples, pears, oranges, Mandarin, apricots, peaches, grape, fichi, water-melons, melons, raspberries, strawberries, chestnuts, walnuts, nuts, almonds, pistachio nuts. Vegetables: turnips, carrots, salads, spinach, broccoli, cabbages, tomatoes, eggplants, capsicum, zucchini, onions. Aromatic grass: basil, thymus, oregano, garlic. The EatWise Pyramid is a visual guide to healthful living based on the Mediterranean Diet Pyramid.

Take a plain cup of Greek yogurt on day 1 for breakfast. It can be topped with an ounce of chopped walnuts and a half cup of blueberries. Low yogurt gives you satisfying protein and calcium. The nuts are rich in heart-healthy omega-3 fatty acids and berries supply antioxidants that prevent cellular damage. You can repeat the yogurt on day 4 but try to include chopped almonds or sliced oranges. Cook a cup of oatmeal on day 2 with ½ cup of sliced apples and an ounce of chopped walnuts.

Healthy people are those who live in healthy homes on a healthy diet. If you are looking for a healthy eating plan, then Mediterranean diet might be the right one for you. Many environmentalists, chefs and dietitians across the world agree that incorporating Mediterranean diet in our lives is one of the best healthy diet plan ever.

3-5 servings a day of vegetables, especially dark green vegetables and orange vegetables. 2-4 servings of fruit a day are required, especially fresh and frozen fruits. 2-3 servings of meat, poultry, fish, beans, eggs, or nuts a day, especially dry bean and peas, eggs, and nut and seeds. 2-3 servings of milk, cheese, yogurt or milk substitutes a day.

Fad diets proclaiming to be a panacea for health problems, weight problems, low energy, inability to concentrate, and on and on, have saturated the media for years. Some stem from sensible principles, while others can be downright dangerous for your health. Is the Mediterranean diet just one more fad? Or does it make good sense in terms of the nutritional guidelines familiar to Americans for decades?

What is the Mediterranean Diet Pyramid? A strong base of fruits, vegetables, and other plant-based foods such as legumes, whole grains, herbs, nuts, spices and certain types of oil. At a glance, many of the aspects of the diet are similar to Paleo, and McNamee says that it also has many parallels to a metabolic efficiency diet as well.

All of these foods contain ample amounts of health-promoting fiber, phytochemicals, vitamins, and minerals. For adequate daily intake of calcium and protein, without undesirable excess saturated fat, we suggest a daily intake of low-fat, calcium-fortified, or soy milk or soy milk products, or low-fat or nonfat dairy foods. Although soy is not a traditional food item of the traditional Mediterranean diet, it can and should be enjoyed in the Mediterranean spirit of healthy plant food, low-saturated-fat eating.

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