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   Mediterranean Diet -- What You Need to Know -- US News Best Diets   
      
      
   Overview   
      
   The aim: May include weight loss, heart and brain health, cancer prevention   
   and diabetes prevention and control.   
   Balanced Diet: These diets fall within accepted ranges for the amount of   
   protein, carbs, fat and other nutrients they provide. Learn More >>   
      
   Resembles these U.S. News-rated diets: DASH Diet, Mayo Clinic Diet, Vegetarian   
   Diet   
   The claim: You'll lose weight, keep it off and avoid a host of chronic   
   diseases.   
   The theory: It's generally accepted that the folks in the countries bordering   
   the Mediterranean Sea live longer and suffer less than most Americans from   
   cancer and cardiovascular ailments. The not-so-surprising secret is an active   
   lifestyle, weight    
   control and a diet low in red meat, sugar and saturated fat and high in   
   produce, nuts and other healthful foods.   
   How does the Mediterranean Diet work?   
   Pros & Cons   
      
   Nutritionally sound   
   Diverse foods and flavors   
   Lots of grunt work   
   Moderately pricey   
   It depends - there isn't "a" Mediterranean diet. Greeks eat differently from   
   Italians, who eat differently from the French and Spanish. But they share many   
   common understandings. Working with the Harvard School of Public Health,   
   Oldways, a nonprofit food    
   think tank in Boston, developed a consumer-friendly Mediterranean diet pyramid   
   that emphasizes fruits, veggies, whole grains, beans, nuts, legumes, olive oil   
   and flavorful herbs and spices; eating fish and seafood at least a couple of   
   times a week;    
   enjoying poultry, eggs, cheese and yogurt in moderation; and saving sweets and   
   red meat for special occasions. Top it off with a splash of red wine (if you   
   want), remember to stay physically active and you're set.   
      
   Read More   
   Do's & Don'ts   
      
   Do: Load up on whole grains and veggies.   
      
   Build your Mediterranean diet around these, and of course, feel free to throw   
   in a few olives.   
      
   See All >>   
   Will you lose weight?   
   While some research has linked the Mediterranean diet to weight loss or a   
   lower likelihood of being overweight or obese, the jury's still out, according   
   to a 2008 analysis of 21 studies in Obesity Reviews. Still, if you build a   
   "calorie deficit" into    
   your plan - eating fewer calories than your daily recommended max, or burning   
   off extra by exercising - you should shed some pounds. How quickly and whether   
   you keep them off is up to you.   
      
   Read More   
   Does it have cardiovascular benefits?   
   Clearly. The Mediterranean diet has been associated with a decreased risk for   
   heart disease, and it's also been shown to reduce blood pressure and "bad" LDL   
   cholesterol. If your Mediterranean approach largely shuns saturated fat (which   
   contributes to    
   high cholesterol), and includes healthier mono- and polyunsaturated fats in   
   moderation (which can reduce cholesterol), you'll do your heart a favor.   
      
   Read More   
   Can it prevent or control diabetes?   
   The diet appears to be a viable option for both.   
      
   Read More   
   Are there health risks?   
   Not likely, as long as you create a sensible plan.   
      
   The approach is generally safe for everyone, from kids and adults to seniors.   
   Still, those with health conditions should talk with their doctor before   
   making major dietary changes.   
      
   How well does it conform to accepted dietary guidelines?   
   Fat. You'll stay within the government's recommendation that between 20 to 35   
   percent of daily calories come from fat.   
      
   Protein. It's within the 10 to 35 percent of daily calories the government   
   recommends.   
      
   Carbohydrates. At 50 percent of daily calories, you'll align with the   
   recommended range.   
      
   Salt. The majority of Americans eat too much salt. The recommended daily   
   maximum is 2,300 milligrams, but if you're 51 or older, African-American or   
   have hypertension, diabetes, or chronic kidney disease, that limit is 1,500   
   mg. The sample menu provided    
   by Oldways is under both caps, but it'll be up to you to choose low-sodium   
   foods and stop reaching for the saltshaker.   
      
   Other key nutrients. The 2010 Dietary Guidelines call these "nutrients of   
   concern" because many Americans get too little of one or more of them:   
      
   Fiber. Getting the recommended daily amount of 22 to 34 grams for adults helps   
   you feel full and promotes good digestion. You shouldn't have any trouble   
   meeting your goal.   
   Potassium. A sufficient amount of this important nutrient, according to the   
   2010 Dietary Guidelines, counters salt's ability to raise blood pressure,   
   decreases bone loss, and reduces the risk of developing kidney stones. It's   
   not that easy to get the    
   recommended daily 4,700 mg. from food. (Bananas are high in potassium, yet   
   you'd have to eat 11 a day.) The majority of Americans take in far too little.   
   The sample Mediterranean menu fell just short of the recommendation, but   
   because you're almost    
   certainly eating more fruits and veggies than you were before, you'll likely   
   get more potassium than most.   
   Calcium. It's essential not only to build and maintain bones but to make blood   
   vessels and muscles function properly. Many Americans don't get enough. Women   
   and anyone older than 50 should try especially hard to meet the government's   
   recommendation of 1,   
   000 to 1,300 mg. The sample menu didn't provide enough, but eating more   
   yogurt, tofu and fortified cereals and juice should do the trick.   
   Vitamin B-12. Adults should shoot for 2.4 micrograms of this nutrient, which   
   is critical for proper cell metabolism. Working in yogurt and fortified foods,   
   like cereals, can bring you closer to that goal.   
   Vitamin D. Adults who don't get enough sunlight need to meet the government's   
   15 microgram recommendation with food or a supplement to lower the risk of   
   bone fractures. Low-fat dairy and fortified cereals will help you meet the   
   requirement.   
   Supplement recommended? N/A   
      
      
   How easy is it to follow?   
   Because Mediterranean diets don't ban entire food groups, you shouldn't have   
   trouble complying long-term.   
      
   Convenience:   
   When you want to cook, there's a recipe and complementary wine that'll   
   transport you across the Atlantic. Oldways' consumer-friendly tips will make   
   meal planning and prepping easier. And you can eat out, as long as you bring   
   someone along to share the    
   hefty entrées.   
      
   Read More   
   Fullness:   
   Nutrition experts emphasize the importance of satiety, the satisfied feeling   
   that you've had enough. Hunger shouldn't be a problem on this diet; fiber is   
   filling, and you'll be eating lots of fiber-packed produce and whole grains.   
      
   Taste:   
   You're making everything, so if something doesn't taste good, you know who to   
   blame.   
      
   How much does it cost?   
      
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