The Mediterranean diet is the dietary pattern of eating associated with Crete, much of Greece, Southern Italy, Southern France and parts of North Africa prior to the early 1960’s. Studies of such populations have shown that they have a longer life expectancy than much of the developed World, low rates of diet related diseases, and in particular have low rates of cardiovascular disease and obesity. The Mediterranean diet varies between countries and regions along the Mediterranean, and varieties of Mediterranean diet are consumed in areas of Southern France, Lebanon, Morocco, Portugal, Spain, Syria, Tunisia, Turkey and all along the Mediterranean coastline. One of the characteristics of all these varieties of Mediterranean diets is the reliance of the use within the diets of olive cultivations and their products. The Mediterranean diet therefore contains olives, and olive oil, and this provides high levels of phytochemical antioxidants and monounsaturated oils, which are present in olives in high amounts.
Another characteristic of the mediterranean diet is an abundance of plant foods generally. Fruits and vegetables are present in the diet in high amounts, although the exact composition of the plant material may vary between different Mediterranean regions. This variation in fruits and vegetables reflects the local growing conditions, as most plant material in the Mediterranean diet is locally grown. The plant material is also minimally processed and is absent of added sugar, sweeteners and other artificial taste enhancers. Grains are processed to flour, and this is then used to bake bread, which is in it whole grain form, retaining the original mineral and vitamin content of the cereal grain, usually wheat. Bread tends to be consumed without butter and is a main component of most meals. Bread is often dipped in olive oil, and this contributes to a considerable fat intake than can be as high as 40 % in certain Mediterranean diets. Legumes are also present in the Mediterranean diet, and this supplies iron, fibre, starch and protein.
Dairy is also a component of the Mediterranean diet, although its contribution is somewhat less than the fruit and vegetable component. Dairy is present mainly as cheese and yoghurt, and this provides a certain amount of protein, calcium and fat to the diet. Dairy products retain their original fat content and sources include cow, sheep, goat and camel. Protein is also provided in the form of eggs, fish and poultry, which are locally sourced and reflect local availability. Certain regions with a strong history of fishing therefore have higher fish intakes than some more agricultural regions. Red meat is also consumed but this is much less frequently consumed compared to other protein sources as it is expensive and time consuming to raise agriculturally. Red wine is also consumed sociably with meals and is an important part of the Mediterranean diet. The amount of wine consumed is much higher than that recommended in Western countries, suggesting that this recommendation is not in line with scientific evidence regarding health.
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