Med Diet — Introduction
The Mediterranean Diet was created by Oldways as a response to the prevalence of 'no fat' diets in the early 90's. Low-fat was a mistake promoted in the 1988 Surgeon General's report and the 1990 Dietary Guidelines and Food Guide Pyramid. Oldways' alternative response to this no-fat propaganda was the Mediterranean Diet Pyramid. Fats should be "good" fats, which are mono-unsaturated and poly-unsaturated, with olive oil as a prime example. Oldways doesn't attack the models being offered to the public, but merely offers a better alternative that was more science-based and incorporated good fats (mono-unsaturated and poly-unsaturated), such as olive oil.
The Mediterranean Diet is a great way for people to eat healthy food that tastes great. It's easy to follow the Mediterranean Diet.
- Make olive oil your primary source of dietary fat
- Incorporate an abundance of food from plant sources, including fruits and vegetables, breads, grains, beans, nuts, and seeds
- Eat low to moderate amounts of fish and poultry weekly
- Eat low to moderate amounts of cheese and yogurt daily
- Drink a moderate amount of wine (one to two glasses per day for men, one glass per day for women)
Here are some other easy tips: Substitute olive oil for butter. Snack on almonds instead of fat-free cookies. Spread avocado on a sandwich to replace the mayonnaise.
Oldways promotes satisfaction over deprivation and believes eating should not be about denying foods, but instead about enjoying them. Take pleasure in the foods you eat. Notice the foods you put into your body, enjoy and savor them, share a meal with friends, and realize that eating healthy is about management, not banishment.
See the Mediterranean Diet Pyramid
Read more about scientific studies on the Mediterranean Diet
Discover milestones of the Mediterranean Diet