What do the grapefruit, tapeworm, cotton ball, and baby food diets all have in common? They do not work long-term and some of these diets can be extremely dangerous. With fad diets quick and hefty weight loss may be experienced, but the pounds tend to come back and lead to greater gain. A healthy lifestyle need not be difficult and not cause additional stress. One healthy eating pattern that is not a “diet,” is the Mediterranean diet, and it can become a positive lifestyle.
May is International Mediterranean Diet Month, a promotional campaign since 2009, and was started by the Oldways Mediterranean Foods Alliance. Unlike fad diets, the Mediterranean diet is good for you, and it can help reduce the risk for heart disease and high blood pressure.
The image shows that being physically active is an important part of this diet. In addition, the base of the pyramid includes: fruits, vegetables, grains (mostly whole), beans, nuts, legumes, seeds, herbs and spices and olive oil. Every meal should include foods from this section.
Fish and seafood have heart healthy benefits and are an important part of the Mediterranean diet as well. The diet calls for fish and seafood at least twice a week. Poultry, eggs, cheese, and yogurt can be consumed anywhere from daily to weekly. Red meats and poultry are at the top of the pyramid indicating they should be consumed less often. Water and wine are also a part of the diet. Wine can be consumed in moderation; however, it is not recommended that a person who does not currently consume alcohol start. Wine can have some health benefits that include heart health and cancer prevention. Foods at the top of the pyramid should be eaten less, because they may have higher fat, sugar, and sodium. 
Healthy fats from fish, seafood, and oils are a big part of the Mediterranean diet. Opinions on the consumption of fats and oils are always changing. We hear, “Saturated fat is good. Saturated fat is bad. Coconut oil is the perfect fat.” The science changes so often it is hard to keep up with recommendations. While recent research shows that saturated fat, including coconut oil, may not be strongly linked to heart disease, it is still suggested that we do not overconsume it. It does not have any health benefits, and it is low in nutrients. The Mediterranean diet’s recommendation of olive oil relates to its low saturated fat level and being high in monounsaturated and polyunsaturated fats we need.
As with any eating pattern, it is best to start slow. If this healthy plan sounds good, start by making small changes. Make Monday meatless and consume smaller portions of the meat you do eat. Choose healthy fats such as olive oil, nuts or seeds. Eat more fruits and vegetables, and add other healthy options each day or week. After all, an apple a day keeps the doctor away!
Sources:
Oldways: Inspiring Good Health through Cultural Food Traditions. International Mediterranean Diet Month. https://oldwayspt.org/programs/mediterranean-foods-alliance/international-mediterranean-diet-month
Today’s Dietitian. Heart-Healthy Oils: They’re Not All Created Equal. http://www.todaysdietitian.com/newarchives/021115p24.shtml
Image: flickr.com
Written by: Jessica Wright, Intern with Wood County Extension FCS, BGSU Graduate Student in Food and Nutrition, and Susan Zies, FCS Educator, Family and Consumer Sciences, Wood County.
Reviewed by: Cheryl Barber Spires, R.D. L.D, Program Specialist, SNAP- Ed , OSU Extension Northwest Region Office
