Diet Differences

by Eva Alexander
(Illinois, USA)

Differences Between Standard American Diet and the
Mediterranean Diet

a) Most people say the Mediterranean diet is high in fat.
Can people still lose or maintain weight on a Mediterranean
diet?

While the Mediterranean diet is high in fat, it is high in
the monounsaturated and polyunsaturated healthy fats, in
contrast to diets rich in saturated fat. It is not the fat
content that will determine weight loss on the Mediterranean
diet. People who wish to eat the Mediterranean diet may
experience other health benefits but still not lose weight
if they do not lower their caloric intake.

b) What makes the Mediterranean diet different from the
common American diet?

Americans consume high numbers of red meat, poultry, eggs,
and dairy, while the Mediterranean includes very little. The
diet also differs from the typical American diet through its
dependence on fruits, vegetables, nuts, seeds, olive oil,
beans, breads, cereals, and potatoes.

c) Why people in the Mediterranean have lower heart disease?
Research has indicated that the foods in the Mediterranean
diet play an important role in lowering heart disease.
Research also indicates that the Mediterranean diet requires
a more holistic approach to a healthy lifestyle than most
other diets.

d) How does exercise, walking, and physical activity enter
into the "recipe" for the Mediterranean diet and health?
Exercise is a vital part of maintaining the Mediterranean
diet. The Mediterranean diet is based on the food choices
and lifestyles of the region during the early Sixties and
during that time period, physical activity was an important
part of their culture. Daily hourly walks are encouraged, as
are exercises for at least one hour a week that utilize the
entire body.

e) How the Mediterranean diet differ from the Low Carb diet?
The Mediterranean diet features little protein, in contrast
to low-carb diets. Only fifteen percent of the calories
consumed each day on the Mediterranean diet come from
protein.

f) How has wine figured into the Mediterranean diet? How
much per day is recommended?

Wine is recommended in low to moderate amounts. For men,
five percent of their calories per day can come from wine,
while women can consume up to two and a half percent.

g) Final Tips
The Mediterranean lifestyle is most effective when including
a range of root vegetables, foods high in omega-3 acids, and
vegetable oils such as flaxseed or canola. Along with
fruits, breads, and cereals, these foods may lower your risk
for cardiovascular disease.

Eva Alexander
Mediterranean Diet Org