The Mediterranean Diet

Making the Most of the Mediterranean Diet

The Mediterranean Diet is characterized by an abundant variety of plant foods, including fruits, vegetables, breads, pasta, cereals, whole grains, potatoes, beans, lentils, nuts, and seeds. Olive oil is the principle source of fat in this diet, and fish, especially fatty fish is a mainstay. Dairy products (mostly cheese and yogurt) and poultry are eaten in low to moderate amounts, and eggs (as many as four) often appear on the weekly menu. Red meat is eaten only on occasion – a few times a month – and wine, although consumed regularly, is normally eaten with food and in modest amounts (no more than a small glass or two). Pasta meals are central to the Mediterranean Diet, not only because they are tasty, inexpensive, and easy meals to prepare, but also because they are the perfect way to highlight and complement many of the other healthy foods in this diet. The New England Journal of Medicine reported that the Mediterranean Diet reduces the risk of death from heart disease and cancer.

The Mediterranean Diet is characterized by an abundant variety of plant foods, including fruits, vegetables, breads, pasta, cereals, whole grains, potatoes, beans, lentils, nuts, and seeds. Olive oil is the principle source of fat in this diet, and fish, especially fatty fish is a mainstay. Dairy
products (mostly cheese and yogurt) and poultry are eaten in low to moderate amounts, and eggs (as many as four) often appear on the weekly menu. Red meat is eaten only on occasion – a few times a month – and wine, although consumed regularly, is normally eaten with food and in modest amounts (no more than a small glass or two).

The Mediterranean diet is also one of the healthiest diets around. Study after study shows following a Mediterranean style diet has benefits ranging from reducing the risk of heart disease, cancer, and even depression.
Furthermore, even within the Mediterranean diet there is a vast diversity of tastes, textures and spices that can appeal to a wide range of consumers.

Twenty-one countries border the Mediterranean Sea each with their own unique culture and cuisine. Pasta is a central ingredient to Mediterranean cooking and a great way to introduce healthy Mediterranean style dishes to a variety of audiences. Not only is pasta familiar, well-liked, inexpensive, and easy to prepare, it is an ideal way to highlight and incorporate other lesser
known plant-based Mediterranean ingredients like lentils, beans, eggplant and peppers.

Furthermore, pasta is a perfect starting point for teaching the tenets of the Mediterranean diet. Consider these interesting Mediterranean pasta meals: Tomato, Fennel and Sardine Linguini, Whole Wheat Orzo with Tabouleh and Greek Pasta Salad.

Explore a Mediterranean Diet Meal Plan

USDA Dietary Guidelines

The Mediterranean Diet is recommended by the USDA Dietary Guidelines for Americans as a healthy diet. Research shows following a Mediterranean diet can reduce your risk of heart disease, Type 2 diabetes and all-cause mortality.  In fact, not only will you live longer but you might also live healthier too.

Stay In Touch
750 National Press Building, 529 14th Street N.W. Washington D.C. 20045
(202) 591-2459
(212) 297-2106 (Press Contact)