The Elements Of A Mediterranean Diet

The Southern European countries of Italy, Spain, and Portugal have what is known as the Mediterranean diet, which some Americans are now trying to follow. One of the similarities in the preparation of menu items typically eaten in the Southern European countries is the use of olives and olive oil, especially important because Spain produces the most olives in the world. Tomatoes, cheese, and garlic are also prevalent in meal preparations, as well as the use of fresh fruit in beverage and dessert offerings. All in all the Southern European diets seem to provide a

According to Donald D. Hensrud of the Mayo Clinic on Healthy Weight, “Eating well – choosing a plant-based diet, which emphasizes vegetables, fruits and whole grains – also will reduce your risks of some of our nation’s biggest killers and related conditions. Many cancers, heart disease and high blood pressure, among other conditions, are linked to diet, most notably to diets high in fat and saturated fat. Even without weight loss, adopting a healthier eating style can be beneficial. (Hensrud 49)”

Every year, 1.2 million people are diagnosed with cancer and more than 500,000 people die from the disease. According to the National Cancer Institute, over 30% of these deaths can be attributed to diet. This means that the average person can greatly lower his risk of getting cancer simply by changing his diet. There is, of course, no guarantee against cancer, but the lifestyle choices that we make now can have a huge impact on our lives in the future. (http://www.aicr.org/expert1.htm)

Mediterranean diet, a low-carbohydrate, high protein diet, a vegan diet and a vegetarian diet all of which to have shown to improve metabolic conditions. The degree of the improvement varies from patient to patient therefore, it is necessary to evaluate each patient based on their only needs and individual metabolic demands. It is recommended that patients with pre-diabetes be made aware of beneficial nutrition intervention. Knowing what diet is best for the patient can significantly help with the risks of developing diabetes type 2. Medical nutrition therapy plays a role at three levels, primary prevention, secondary and tertiary prevention. For the purpose of this paper primary prevention is observed to help aim in delaying or arresting the development of diabetes. Different types of diet have been shown to be associated with improvement in metabolic condition. Modest weight loss has been shown to improve insulin resistance so either a low carbohydrate, low-fat calorie-resistance, or Mediterranean diet may be effective in the short term (Khazrai et al.,

Growing up in a small town has the advantage of being a close-knit community, unfortunately this also meant that exposure to foreign delicacies is not a common occurrence. As a child, I developed a strong dislike for any foods that I viewed as abnormal, and became quite a finicky eater. Thus, my familiarity with Italian food is somewhat limited to restaurant dishes, and recipes that friends exuberantly claim to be a crime if not made. While being a student in Victoria, I have had the opportunity to live in various different areas, some of which were next door to outdoor markets. Much like the markets described by Braimbridge et al.,(2005) in The Food of Italy, the bread was baked fresh daily, the produce fresh and locally

It is a known fact that other countries eat healthier than here in the United States. For example, the Mediterranean diet contains many fruits and vegetables. It also replaces fattening oils with olive oil. In the article “Mediterranean Diet Shown to Ward Off Heart Attack and Stroke”, Gina Kolata states, “About 30 percent of heart attacks, strokes and deaths from heart disease can be prevented in people at high risk if they switch to a Mediterranean diet rich in olive oil, nuts, beans, fish, fruits and vegetables, and even drink wine with meals, a large and rigorous new study has found” (nytimes.com). Many people who have gone on the Mediterranean diet have decreased their risk.

Fruits and vegetables are an important aspect of having a healthy diet. Ingesting nutrients along the color spectrum is also important as it boosts defensive antioxidants and vitamins. Free radicals are harmful compounds, but with the help of antioxidants, can be extracted from the body. Harm produced by free radicals may disturb typical cell activity in the brain, causing termination of nerve cells. Eating a healthy diet provides many other health benefits as well. The Mediterranean diet is a healthy diet, which is consumed of vegetables, whole grains, fish, and fruits. Having a diet with an abundance amount of fruits and vegetables prevents the free radicals from forming. Healthy diets dramatically reduce the chances of acquiring Alzheimer’s disease and intellectual deterioration. Probiotics such as yogurt, a yogurt drink or a probiotic pill with live bacteria can also

Some of the other health advantages to eating the Mediterranean way is lower the risk of dementia, Parkinson’s, overcome anxiety and depression. Prevent cancer, and lower risk of heart disease (2).

Cardiovascular disease has become one of the leading causes of death worldwide (1). In their textbook, Smolin and colleagues state that “resveratrol […] may help to prevent cardiovascular disease” (2, p.479). Indeed, observational studies have provided evidence that populations that regularly consume substantial amount of the compound resveratrol also have a lower incidence of cardiovascular disease (CVD) (3,4). One meta-analysis calculated that drinking 150 mL of red wine (containing resveratrol) per day provided the optimal protection from cardiovascular disease (5). However, no experimental evidence exists to directly link resveratrol supplementation with incidence of cardiovascular disease. A growing body of experimental evidence

I was born to a father with the history of Diabetic mellitus and on my mother’s side; there is a history of High Blood Pressure. Although my father is not diabetic, my mother has been diagnosed with blood pressure. Blood pressure has been a steady disease in my household which has affected four out my five uncles. In 2010, after a seven year long battle with infertility, I was diagnosed with High Blood Pressure which I was given medication for and shortly thereafter, I had a son after my aggressive treatment. Ever since, I have always link most diseases with food intake and I strongly believe that my nutrition and my health work hand in hand. According to Grodner, Roth &Walkingshaw (2012),

Food and drinks played an essential role in the life of a wealthy Roman citizen. Unlike other periods of time food had an important social impact during Ancient Rome and the daily life of Ceaser. However in many cultures breakfast, lunch and dinner were the three main courses of the day. A wealthy citizens breakfast consisted of bread with olives or cheese and lunch was usually quick with bread, cheese, and fruit (Ermatinger 1). Dinner was their main affair, and the largest meal of the day (Ermatinger 1). It contained bread, vegetables, olive oil, cheese and meat (Ermatinger 1). Banquets and feasts were also another elaborate way people would celebrate and enjoy their food (Moulton 27). How the poor ate was quite unlike the wealthy. They had the duty of finding and preparing their dishes in order for their families to eat. Wine was the favorite drink for both social classes and consumed with most meals. The knowledge and responsibility of women in ancient history pertained mainly to the preparation of food.

One such study was found, however it was only a three study that had no control. Regardless, the results show a clear indicator of significant weight loss when following the Paleolithic diet. The study was performed by M. Osterdahl, T. Kocturk, A. Koochek, and P.E. Wandell and was published in European Journal of Clinical Nutrition. The participants were no allowed to consume any dairy products, grains, legumes, or processed foods. After the three weeks the participants showed a 2.3kg decrease in weight, .8 point reduction in body mass index, and a waist reduction of .5 cm. As far any risk the only that were identified was a reduced intake of calcium which is due to the elimination of dairy and legumes that would normally supply the needed calcium. Although the study was short it provides valuable insight to the weight loss prospects of the Paleolithic diet. The main reason why weight loss observed was not because the body is more has trouble processing dairy, grains, and legumes but rather because of the elimination of processed foods and foods that high in calories but low in

Research has shown that the Mediterranean Diet is one of the healthiest diet plan you could possibly achieve. Researchers learned that it may make you less likely to get heart disease, lower your blood pressure and cholesterol, help you manage diabetes, and help you avoid certain cancers and chronic diseases. The Mediterranean diet is the best plan that one can enjoy as well as easy to follow. Even if you do not truly follow the exact guidelines, by cooking your own food at home instead of dining out, and being more active are excellent goals to achieve for a healthy

If you’ve ever talked to somebody after they 've traveled to a country such as Italy or Greece, they probably mentioned how delicious the food was. Food is one of the more common affiliations with countries that surround the Mediterranean Sea; and understandably so. The food this region produces is so notable that there is a diet based off it, companied with endless research elaborating the health benefits it accommodates. Fittingly named The Mediterranean Diet, this compilation of foods including fish, fruits, vegetables, beans, high fiber breads, whole grains, nuts, olive oil and red wine are targeted to help prevent a number of diseases as well as promote health in different sectors of the body. This essay will touch upon each component, benefit, and precaution of the Mediterranean diet, in depth, all with a main focus on the nutritional factors.

Having a healthy dietary method can reduce the chances of receiving many health diseases. These health diseases include obesity, heart disease, and cancer. By consuming certain foods and nutrients in one’s diet the risk factors for these health diseases can be reduced. A healthy dietary method that is beneficial to reducing and/or improving these health diseases is the vegetarian diet. The vegetarian diet follows a dietary pattern that is characterized by the consumption of plant-like foods and the avoidance of flesh foods (meat, poultry, and fish). The foods in this diet provide the body with many essential nutrients. This is why many health benefits have been associated with the vegetarian