Why is this diet so good?
The key to health is not in eating one miracle food or pill that provides all health, but in the overall pattern including both what we eat and how active we are. Overall, the aim is to not become overweight (by eating healthily and keeping active throughout life) and to eat a varied diet rich in plant foods. Variety ensures that all required nutrients are obtained,
and allows for the effects of beneficial interactions between nutrients and foods that are as yet little understood. Much of the evidence for this advice has come from research on the Mediterranean dietary pattern.
Vegetables, legumes and fruits
These plant foods are rich in a variety of nutrients and components beyond the vitamins and minerals for which they have always been recommended. They are also a rich source of fibre which may help prevent colon cancer. These foods represent the central part of virtually every meal. Vegetables are eaten both cooked, in soups and stews, and raw, in salads.
We have only recently begun to know the health benefits of ‘phytochemicals’ or plant chemicals, naturally occurring substances with biological activity present in plant foods which are emerging as healthful factors. Their actions include the ability to fight cancer cell formation and growth and to act as anti-oxidants.
Breads and cereals
Largely unrefined as they were traditionally eaten, these foods are very rich in fibre and a range of vitamins, minerals and other phytochemicals. Very large quantities are eaten usually with every meal. Examples of other cereal grains include pasta, bulgur, rice and couscous.
Animal foods
A prudent diet is a simple one which is based on what is available. Meat is eaten rarely due to its expense and low availability, fish is consumed according to how close to the sea the people live. Two fish meals per week is known to significantly reduce the risk of coronary heart disease.
Moderate amounts of dairy products are eaten from a variety of animals including sheep, goats, buffalo, cow and camel. Milk was often preserved as cheese or yoghurt due to lack of refrigeration, and eaten in small quantities daily. Grating small amounts of full fat, full flavoured cheese over a bowl of pasta is an example of the Mediterranean approach to using these
foods in a healthy manner. Up to 4 eggs per week are also eaten.
Physical activity
High levels of activity may also contribute to the low chronic disease rates and high adult life-expectancy of the Mediterranean diet studied in the 1960’s. Activity helps maintain body weight for energy consumed and maintains body muscle and bone strength. Activity was taken in the form of manual work for farming.
Olive oil
Not surprisingly, the best olive oil for health is the least refined, the first pressed ‘Extra Virgin’ oil…where both flavour and nutrients are retained. Olive oil is rich in Monounsaturated Fatty Acids (MUFA) which do not raise blood cholesterol. It also contains the essential fatty acids linoleic and omega-3 linolenic acid in a ratio which is favourable. It is
low in saturated fats and is a source of Vitamin E. Traditional diets in Crete and Corfu in particular, were based on bread and olive oil…these two items alone accounting for more than 50% of total calories.
Olive oil also contains a range of phytochemicals. These include antioxidants such as phenols and carotenoids, cholesterol binding sterols, oestrogen like phytoestrogens and others that give the characteristics flavours and colour of olive oil.
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