Mediterranean diet: benefits

photo via Flickr/ The Travelling Bum

A flexible blueprint for healthy eating

Rather than specifying a strict diet, this research shows that a flexible healthy eating pattern—no matter what it is called—can promote good health. Here are the guidelines that the volunteers in PREDIMED’s Mediterranean groups were given:

• olive oil: use abundantly for cooking and dressing dishes
• vegetables: at least two to three servings
• fruits: at least two to three daily servings
• beans: three or more weekly servings
• fish or seafood: three or more weekly servings
• nuts or seeds: at least one serving a week
• choose poultry instead of red meats or processed meats
• cook at least twice a week with tomato, garlic, and onion
• moderate alcohol intake (for those who drink alcohol)
• eat as desired: nuts, eggs, fish or seafood, low-fat cheese, chocolate (only black chocolate, with more than 50% cocoa), and whole-grain cereals.
• limit or eliminate: cream, butter, margarine, red meat, sugared beverages, pastries, bakery products (such as cakes, donuts, or cookies), premade sweets and desserts, French fries or potato chips, cured or fatty cheeses.

article via Study supports heart benefits from Mediterranean-style diets, Anthony Komaroff, M.D., Editor in Chief, Harvard Health Publications