A Mediterranean Diet Kalliopi Karaiskos

What is a Mediterranean Diet?

• Not an actual “diet” just a way of eating that emulates the foods found in that region

• Mostly plant based: vegetables, fruits, legumes, nuts

• Fish/seafood• Olive oil• Wine• Whole grain-barley• Poultry• Red meat; sparingly• Daily exercise-walking

When did people begin realizing the benefits of a Mediterranean diet?

The Study of Seven Countries

Why choose a Mediterranean diet?

• Shown to be effective in preventing and treating cardiovascular disease

• People that follow this diet have lower rates of: cancer, osteoporosis, and hypertension and type 2 diabetes

• Longevity• Weight

loss/management• Excellent food!

How to implement a Mediterranean diet

• Substitute herbs and seasonings for salt

• Choose yogurt or low fat cheeses over milks or creams

• Reduce red meat consumption to 1-2X/month

• Eat fish or seafood 1-2X/week

• Stop using fats such as butter and replace with olive oil

• The main part of your meals should be plant based

• Add Legumes into your diet

• Choose whole grains

• Enjoy a glass of wine at night

Works Cited• Centers for Disease Control and Prevention.

Centers for Disease Control and Prevention, 30 May 2013. Web. 08 Nov. 2013.

• Maffetone, Phillip, Dr. "Mediterranean Diet." Phil Maffetone. N.p., 2006. Web. 08 Nov. 2013.

• Psilakes, Nikos, and Maria Psilake. The Secret of Good Health, Olive Oil: Advice on Its Correct Use. N.p.: n.p., n.d. Print.

• Rettner, Rachael. "Should You Switch to a Mediterranean Diet?" LiveScience.com. N.p., 28 Feb. 2013. Web. 08 Nov. 2013.