Essential Elements of the Mediterranean Diet
The people of Greece, particularly Crete, had the longest life
expectancy in the world until the 1960s, followed by Southern
Italy, Spain, and France. The important aspects of the Mediterranean
diet are high intakes of cereals, grains, vegetables, dried beans,
olive oil, garlic, fresh herbs, seafood, and fruit. Wine is taken
with food in moderation. Meat and poultry are also eaten in moderation,
with poultry more frequently served than red meat. Animal fats
in the form of butter, cream and lard are not included in the
diet.
Olive oil is one of the few products that were left untouched
by the processing development of industly. A pure traditional
product whose aroma and taste are in perfect balance with all
its nutrients. While being rich in vitamins A and E, it also contains
a high level of monounsaturated fatty acids (78%) and antioxidation
agents. Cholesterol-free, cold pressed.
Abundance of food from plant sources, including fruits and vegetables,
potatoes, breads and grains (including pasta and rice), beans,
nuts and seeds.
Emphasis on variety of minimally processed and seasonally fresh
and locally grown foods.
Olive oil as principal fat, replacing other fats and oils (including
butter, margarine and other vegetable oils).
Total fat ranging from less than 25% to over 35% of calories,
with not more than 7 to 8% of calories coming from saturated fats.
Daily consumption of low to moderate amounts of cheese and yogurt
(Low-fat and nonfat versions may be preferable).
Consumption of low to moderate amounts of fish and poultry several
times a week (with recent research somewhat favoring fish over
poultry); from zero to 4 eggs per week (including those used in
cooking and baking)
