Mediterranean Diet Linked to Longer Life
Researchers Recommend Diet Low in Meat and Dairy, High in Fruits and Veggies
Mediterranean Diet: More Than Olive Oil continued...
People who follow traditional Mediterranean diets:
- Eat mostly plant foods, including fruits, vegetables, beans, whole grains,
- Eat fish often but eat other animal-based foods such as red meat, poultry,
and dairy sparingly.
- Drink alcohol in moderation -- no more than one drink a day for women and
no more than two drinks a day for men. While many believe that red wine offers
health advantages over other forms of alcohol, Trichopoulos says that is still
not clear. One drink equals 1.5 ounces of liquor (whiskey, gin, vodka, etc.), 5
ounces of wine, or 12 ounces of beer.
- Don't limit fat consumption, as long as fats are derived from plants, not
animals, and are not overly refined. Trichopoulos says olive oil is the best
fat, but canola and soybean oils are also good.
Trichopoulos says the current mania for low-carbohydrate eating in the U.S.
incorporates some elements of Mediterranean eating but not others.
"Americans tend to go to extremes when it comes to eating, and right now
they hate carbohydrates and love protein," he says. "Lowering
carbohydrates is probably a good thing, but too much meat-based protein is
Nutrition researcher Alice Lichtenstein, DSc, is a strong proponent of
Mediterranean eating. But she worries that people will lose sight of the fact
that there is more to good health than what you eat.
"Two-thirds of Americans are overweight or obese," she says. "If
everyone adopted this diet but did not change anything else, it is unlikely
that they would reap the benefits."
In other words, getting regular exercise and limiting calories, no matter
what form they come in, is just as important as following a particular
"There is no simple fix," she says. "You really have to think
about the whole package. Not just what you are eating, but how much you are
eating and whether you are moving. There are no shortcuts to good