Mediterranean style diet
The traditional Mediterranean-style diet has fewer meats and carbohydrates than a typical American diet. It also has more plant-based foods and good monounsaturated fat. Italians, Spaniards and others in the Mediterranean region have eaten this traditional way for centuries.
The traditional Mediterranean diet emphasizes simply prepared and seasoned plant-based meals including whole grains, fresh fruits, vegetables, nuts, legumes and other foods naturally containing fiber. The diet limits intake of lean meat or chicken but encourages consumption of plenty of fish and other seafood. Because the Mediterranean diet emphasizes eating foods containing monounsaturated fats, olive oil is used for preparing many dishes. Avocados, also grown in the Mediterranean region, provide a naturally good source of fiber, and contain 5 grams of monounsaturated fat per one-third of a medium avocado and compliment many traditional Mediterranean foods.
A healthy traditional Mediterranean-style eating pattern, per 2000 calories, includes:
- 2.5 cups vegetables (including 4 cups “other vegetables” per week)
- 2.5 cups fruits
- 6 ounces grains (1/2 whole grain)
- 2 cups dairy
- 6.5 ounces protein foods
- 27 grams oils
- 260 calories for other uses
*cups and ounces are expressed as equivalents by the Dietary Guidelines for Americans.
Comparing commonly consumed plant-based foods in the Mediterranean diet with fresh avocado
| Food | Serving | calories | Monoun-saturated Fat (g) | Fiber (g) | Sugar (g) | Potassium (mg) | Folate (mcg) |
|---|---|---|---|---|---|---|---|
| Avocado | 1/3 of a medium | 80 | 5 | 3 | 0 | 254 | 45 |
| Apples | 1 small | 78 | 0 | 4 | 16 | 159 | 4 |
| Olive Oil | 1 Tablespoon | 119 | 10 | 0 | 0 | 0 | 0 |
| Tomatoes | 1 medium | 22 | 0 | 1 | 3 | 292 | 18 |
| Walnuts | 1 ounce | 185 | 3 | 2 | 1 | 125 | 28 |
| Whole-wheat bread | 1 slice | 81 | 0 | 2 | 1 | 82 | 13 |
Health benefits of a traditional Mediterranean diet for every age
Following the traditional Mediterranean diet may help to stabilize blood sugar, lower cholesterol and triglycerides, and reduce risk for cardiovascular disease and other health issues.
- Results from a Spanish nested case control study suggest that higher fruit consumption and eating a Mediterranean or DASH dietary pattern is associated with a lower risk of skin cancer (basal cell carcinoma). The study has limitations and cannot be generalized to all populations . Although more research is needed to confirm these findings, avocados are a nutrient-dense fruit that can be included in a traditional Mediterranean or DASH dietary pattern.
- Maternal-Mediterranean dietary patterns often see significantly improved health outcomes, including up to a 90% lower risk for preterm delivery and a nearly 70% lower risk of ovulatory disorders in infertile women when compared to diets that are high in trans fats. Additionally, research indicates that maternal-Mediterranean diets lower total and LDL (bad) cholesterol levels for the mother.
Mediterranean snacking ideas
Avocados fit with the traditional Mediterranean dietary pattern of the Dietary Guidelines for Americans. Encourage snacks that include avocado to score points on fiber and good monounsaturated fats.
