Protein intake is low in saturated fat. Protein intake from red meat is of lean cuts, poultry without the skin, and low fat dairy foods (skim milk, yogurt). You should avoid bacon, sausage, and other processed or high fat meat. You should also avoid milk or cheese that is not low fat.

Intake of fish is 1-2 times weekly from oily fish, flaxseed, walnuts, and spinach. Healthy oils (extra virgin olive oil, canola oil, flaxseed oil) are used for cooking, salad dressings, and other uses. You should avoid omega-6 oils such as corn, sunflower, safflower, soybean, and peanut. Your diet should also include peas, beans, soybeans, lentils, tree nuts (almonds, pecans, walnuts, Brazil nuts), and legumes. You should avoid heavily salted or honey roasted nuts.

A moderate intake of alcohol with the evening meal is optional. The Mediterranean Diet emphasizes whole natural foods. This means avoiding fast food, fried food, margarine, chips, crackers, baked goods, doughnuts, or any processed foods that contain trans fatty acids.

The Mediterranean style diets are very close to the dietary guidelines of the American Heart Association. Diets of the Mediterranean people contain a relatively high percentage of fat calories, about 40%. The American Heart Association endorses a diet that contains about 30% fat intake. However, the average Mediterranean Diet has less saturated fat than the average American diet.

Researchers are now trying to deduce the components of the Mediterranean Diet that are responsible for the Mediterranean populations’ longer life expectancy compared to other European populations. However, the combined effects of different ingredients such as a relaxed eating attitude, plenty of sunshine, and more physical activity are likely to be contributing to the overall healthy lifestyle of the Mediterranean region. The Mediterranean Diet has a lower incidence of heart disease and cancer, which makes the Mediterranean Diet an overall good choice in health.

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