Mediterranean Diet Basics

The Mediterranean diet is a good tool for natural calorie restriction and is also the perfect anti-aging diet. The basics of the Mediterranean diet include lots of fresh fish rich in omega fatty acids that protect the heart (such as salmon, albacore tuna, and other deep sea cold water fish), lots of deep green leafy vegetables that are high in the vitamins and antioxidants that prevent cancer and aging, lots of fresh fruits, nuts and seeds which help to stabilize blood sugar, and lots of monounsaturated fatty acids (also known as MUFAs) that protect the heart as well and guard against a host of illnesses. Whole grains, legumes, and low fat dairy products like yogurt and feta cheese round out the diet.

Although people frequently refer to “the Mediterranean Diet” as if it were a specific weight loss plan, the term is actually used loosely to refer to a way of eating that is common to the 18 countries that border the Mediterranean Sea. Although the Mediterranean diet is higher in fat than the American Heart Association recommends, it is still much lower in fat than the average American diet.

Just as important as the lower fat content is the fact that the average Mediterranean diet contains a more healthy kind of fat—the monounsaturated kind found in olive oil, avocados, and nuts and seeds. Monounsaturated fats have been scientifically linked to a decreased risk of heart disease and cancer.

Americans tend to consume large amounts of transfats, which are semi-solid saturated fats that are hidden in processed foods and fast foods. Transfats are known to clog arteries and also to cause certain types of cancers. Large amounts of saturated fats, which are found in dairy products, butter, and red meats like beef and pork, are also present in the average American diet.

The relationship between fat consumption, heart health, and antiaging diets is complex, and scientists are beginning to reverse their earlier view that very low fat diets were desirable, in favor of a diet (like the Mediterranean diet) that contains a moderate amount of the right kind of fats, such as monounsaturated fatty acids.

By far the biggest antiaging and natural calorie restriction effect of the Mediterranean diet comes from its emphasis on fresh fruits and vegetables. Americans rarely eat the recommended five servings a day of fruits and vegetables. Five servings is actually a relatively small amount of these foods. A large salad at a fast food restaurant typically contains five or more servings of vegetables. A large apple counts as two servings. Yet most Americans fall far short of five servings: they barely eat any fresh foods at all.

When Americans do eat vegetables, they tend to overcook them and they tend to choose starchy vegetables like corn and peas that they then slather with butter, which is loaded with high-calorie, artery-clogging saturated fat.

By contrast, a typical Mediterranean diet includes several servings of fresh fruits and vegetables at every single meal. These tend to be unadorned by anything except maybe a light olive oil and vinegar dressing or a dollop of low-fat Greek yogurt. Deeply colored vegetables and fruits contain large amounts of antioxidants that slow aging and prevent disease. Loading up on fresh vegetables and fruits also leads to effortless calorie restriction, since these foods are large in volume but low in calories. You actually eat larger quantities of foods that are better for you and still get a net calorie restriction.

Use of refined foods, which tend to be loaded with deadly transfats and also with chemicals and preservatives, is very limited on a Mediterranean diet. Condiments tend to be more healthful and lower in calories. They include nuts and seeds, yogurt, olives, olive oils, lemon juice, vinegars, and red wine. Daily consumption of red wine in moderation has been linked to reduced coronary artery disease, and recently an ingredient found in red wine (reseveratrol) has come under investigation by the scientific community for its antiaging properties.

Finally, the Mediterranean diet makes good use of whole grains, which contain B complex vitamins that also have antiaging properties and that contribute to healthy mood. Whole grains break down more slowly than the processed grains common in the American diet, meaning they make you feel fuller for longer and don’t cause troublesome blood sugar spikes. Whole grains also contain lots of fiber which helps with good elimination and may contribute to the prevention of colon cancer.

In short, for people who are looking for a good antiaging and calorie restriction diet that doesn’t require endless calorie counting or the purchase of expensive special foods, the Mediterranean diet is a good choice. It’s easy to learn, it’s healthy and naturally low in calories, and it has the fortunate twin side of effects of being delicious and inexpensive.

Related links:

Anti Aging Foods: Look and Feel Younger with the Foods You Eat

The Mediterranean Diet

The Wikipedia page about the Mediterranean diet