Better Mediterranean Food

Published on November 30th, 2013 | by Mary Gerush

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Eat Healthy And Delicious On The Mediterranean Diet

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Mediterranean FoodThe Mediterranean diet isn’t a “diet” in the traditional sense of the word. It’s a delicious, healthy way of eating. A lifestyle choice. Inspired by traditional diets of Greece, Spain, and Southern Italy, the Med diet (that’s what people in the biz call it — and it’s much easier to spell!) emphasizes fruits, vegetables, nuts, and olive oils accompanied by seafood and red wine and lesser amounts of red meat, poultry, and dairy products.

Mediterranean Diet Benefits

The first objective data about the health benefits of eating a Mediterranean style diet was published in the 1940’s as part of the Seven Countries Study — the first of its kind to analyze the connections between lifestyle, diet, heart disease, and stroke across varying populations in different parts of the world. And studies continue to support the Med diet’s healthy goodness:

Getting To Know The Mediterranean Diet

Start with the Med diet pyramid — it’s festive and emphasizes the social aspects of eating. It encourages you to be active and enjoy your meals with friends and family. Eat mostly whole grains, fruits, vegetables, beans, herbs, spices, nuts and peanuts. Enjoy seafood twice a week, eat poultry once a week, and red meat in moderation. And stock up on olive oil to use as your principal fat. Emphasize minimally-processed foods, and eat seasonally fresh, locally grown foods — which can maximize its’ beneficial micronutrient and antioxidant content.

Mediterranean Diet Pyramid

If you want to learn more, download the “Welcome to the Mediterranean Diet” brochure from the Oldways web site.

I’m not a big fruit eater, and my family doesn’t like many vegetables, so embracing this lifestyle may be a challenge for us. But we’re going to give it a try. How about you?

Image Credit: Seafood Starter In Greece via Shutterstock



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About the Author

Hi all! I'm Mary Gerush - a recovering corporate worker bee turned good-farm-real-food advocate and writer who wants to help people understand what they're eating. I tend a tiny urban farm in Dallas, TX, and hope to scale up one day soon. Omnivore through-and-through, there's not much I love to eat more than a butter-basted grass fed steak fresh from a searing hot cast iron skillet. Follow me on , , and !



  • AEM

    This is a great time of year to incorporate this into my diet. Thanks for the info.!

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