PATIENT EDUCATION

The Mediterranean Diet

BARBARA WOODWARD LIPS

PATIENT EDUCATION CENTER

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Heart disease is less common in the countries that border the Mediterranean Sea than

• Cancer and death from cancer.

• Alzheimer’s, a disease that affects the brain, and Parkinson’s, a disease that affects

the nervous system.

• Type 2 diabetes.

The Mediterranean diet is shown to improve the effects of inflammatory diseases such

as arthritis. In addition, it also may improve the well-being of those with depression.

Studies have shown a reduction in:

• Dementia.

• Frailty.

• Macular degeneration in people 60 years of age and older.

plan, talk with your health care provider or a registered dietitian.

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The key components of the Mediterranean diet include:

• Eating whole grains, fruits, vegetables and plant-based fats every day.

• Eating fish, poultry, eggs, beans and legumes weekly.

• Eating only moderate portions of dairy.

• Eating a limited amount of red meat.

• Drinking a sensible amount of red wine.

• Taking part in regular physical activity.

your daily requirements for vitamins, minerals and fiber. Additionally, these foods

are excellent sources of antioxidants and phytochemicals (plant-based nutrients) that

support our health in numerous ways.

It is important to choose a variety of produce based on the type, color and

preparation method.

Various preparation methods can affect content and bioavailability of nutrients. While

some nutrients will dissipate quickly with heat, others become more readily absorbed

after being cooked.

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• Eat seasonal produce.

• Wash your produce to remove dirt and surface pesticides before you eat it.

• Buy canned fruit in water or its own juice.

• If you buy frozen fruit and vegetables, be sure to read the labels and avoid added

sodium and sugar. Flash frozen vegetables and fruit keep their nutrients better in

the freezing process.

Fish and shellfish are excellent sources of protein. Additionally, cold-water fish contain

serving is 3 ounces, which is about the size of a deck of cards.

People in Greece eat an average of nine servings a day of antioxidant-rich fruits

and vegetables. Some antioxidant-rich fruits are prunes, raisins, blueberries,

blackberries, strawberries, raspberries, plums, oranges, red grapes and cherries.

Antioxidant-rich vegetables include kale, spinach, Brussels sprouts, alfalfa

sprouts, broccoli, beets, red bell peppers, onions, corn and eggplant.

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Eat three or more servings per week of legumes or beans. One serving is a half-cup.

Some examples of legumes are split peas, lentils and peanuts. Limit your intake of

peanuts; they are high in fat. Some examples of beans are red, green, black, lima,

Serving sizes for various grain products vary. Always check the nutrition facts label

and talk to your dietitian to determine the number of servings that is best for you.

Nuts and seeds are excellent sources of a variety of nutrients such as dietary fat, fiber,

vitamins and minerals. For example, almonds are rich in protein, while Brazil nuts

contain high amounts of selenium. Nuts are perfect for snacks and pair well with

salads, yogurt and many other dishes.

Try to eat four servings of nuts per week. One serving equals 1/4 cup. Be sure to look

for raw, unsalted nuts and seeds.

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The Mediterranean diet focuses on regularly choosing foods high in unsaturated

fat. Unsaturated fat can help reduce your LDL cholesterol level. A good choice of

unsaturated fat is olive oil. It is a staple in the Mediterranean diet. Extra-virgin olive

Dairy can be a good source of protein and calcium. Choose low-fat or non-fat products,

such as skim milk or 1% milk, low-fat cottage cheese or sliced cheese, and low-fat or

Avoid yogurt with added sugar. Add your own fruit or flavoring to plain yogurt, if

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it for frying or other high-heat cooking methods. Use it for salad dressing as well.

Choose herbs and spices instead of salt to flavor your food. They taste great and are

better for most people than salt (sodium). Consider adding oregano, thyme, garlic, basil,

mint, parsley, rosemary and sage.

Many people find going meatless for some or all of their meals works well within the

Mediterranean diet. Meatless meals could include lentils, beans and soy as the main

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Limit high-sugar desserts, including pastries, cakes, cookies, candy and pudding. Also

limit fried foods, such as French fries and potato chips.

Limit whole and 2% milk, butter, margarine and ice cream. Limit the amount of cheese

you eat. One serving of cheese is the size of four small dice.

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her family’s activities in oil, gas and ranching. Upon her death in 1995, Mrs. Lips paid the ultimate compliment by leaving her entire estate to Mayo Clinic. By

naming the Barbara Woodward Lips Patient Education Center, Mayo honors her generosity, her love of learning, her belief in patient empowerment and her

dedication to high-quality care.

This material is for your education and information only. This content does not replace medical advice, diagnosis or treatment. New medical

research may change this information. If you have questions about a medical condition, always talk with your health care provider.