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The Mediterranean Diet is based on the foods and dietary patterns typical of certain Mediterranean coastal areas. The diet is based on only foods typical of certain Mediterranean areas such as southern Italy and Greece and does not consider other Mediterranean areas such as northern Italy or North Africa.

The Mediterranean diet was characterised by the poorer coastal towns’ typical diets and therefore the foods consumed and their relative proportions reflected this. For example, livestock was often kept not for its source of meat but for milk products such as cheese and yoghurt. Meat was typically eaten in very moderate amounts as slaughtering the livestock for meat represented a serious cost in terms of future milk products. Therefore, the modern interpretation of this diet recommends restricted meat consumption and a moderate amount of milk derivatives. Higher on the menu in terms of sources of protein was fish, especially oily fish. These historical constraints that moulded the diets of people from these regions have been used to create what we now know of as the Mediterranean diet.

The modern Mediterranean Diet is based on a few basic foods. These include consumption of olive oil (preferably virgin or extra virgin), fruits, vegetables, legumes and unrefined cereals as well as dairy, fish, meat and wine. Of all of these foods, olive oil is most central to the diet and is indicated as a regular addition to meals. It is preferable not to heat olive oil as this may alter the beneficial aspects of its composition. Legumes, fruit and vegetables come next in terms of the quantities to be consumed followed by dairy and fish and then meat. Moderate wine consumption is also recommended as this is typical of the region and has been supported by numerous studies subsequently conducted. Wine consumption in excess (regularly more than one glass a day) is detrimental to overall health, however.

The main benefits of the Mediterranean Diet come from its low levels of saturated fat, high levels of monounsaturated fat and high amounts of dietary fibre. In addition to this, the virgin olive oil that is so characteristic of the Mediterranean Diet is high in anti-oxidants which are often attributed with anti-aging properties. Red wine is also cited as having possibly strong anti-oxidant properties due to its flavonoid components.

Other health benefits identified from studies performed in relation to the Mediterranean Diet include reduced incidence of heart disease, prolonged life-span, lowered incidence of type 2 diabetes, weight loss and a reduced risk of cancer, Parkinson’s and Alzheimer’s disease. The Mediterranean Diet, coupled with exercise and sun has also been linked to lower incidences of depression.

One of the great benefits of the Mediterranean Diet is the fact that no overall food group needs to be totally limited. It is more like a restructuring of a well balanced diet to incorporate more fresh fruit and vegetables, virgin olive oil, fish and legumes while reducing meats and possibly dairy depending on how much you used to consume. Certain foods should be eliminated or reduced as much as possible such as refined cereals, all types of ‘junk food’, processed foods and foods with excess added sugar.

Smaller portions are also emphasised by this diet. This ‘Portion Control’ is made possible by the stronger flavours of the Mediterranean diet as strong flavours tend to make it easier not to over eat. Less food is needed in any given serving and the full feeling after a meal tends to last longer thanks to the flavours and the high protein content. This in turn leads to greater results in terms of weight loss.

Finally, regular exercise or an active lifestyle is recommended in conjunction with the diet. This goes hand in hand with the diet as it is meant to reflect more of a lifestyle change rather than a simple fad diet. When we look at what the lifestyle was for those people living in the regions where this diet originates, regular exercise was a part of daily life and it goes without saying that this should not be ignored. Tending a flock or fishing everyday comes with its fair share of physical activity and may be responsible for a large proportion of the health benefits associated with the Mediterranean Diet.

All in all, the Mediterranean Diet represents a healthy lifestyle choice characterised by fresh produce and healthy fats as well as exercise and moderation.