Mediterranean Diet Research Papers

Have you ever wondered what it would be like to change your diet? It may seem scary at first, but the outcomes are amazing. For an assignment in basic nutrition, you are advised to go meatless for a day and see if your protein intake changes drastically. The hardest part of this is to walk away from all the chicken, beef, and fish for a whole day. On the bright side, you will feel healthier for eating more fruits and veggies than you normally would. And there are other sources to get protein besides animal-products. A diet I will go into more depth in this paper is the Mediterranean Diet. By glancing at the name of this diet, it may seem old-fashioned because of the Mediterranean Sea. But this is not a water-only diet. This is a diet that lowers the fat intake and decreases risks for chronic diseases like many diets today do. The Mediterranean diet can be beneficial for those wanting to make a difference in their lives. The Mediterranean diet is simple, yet has many parts to it. This, “diet includes generous quantities of olive oil, fruits, vegetables, nuts, and fish; limited portions of red meats or processed meats; and moderate amounts of cheese and wine” (Harvard Health Letter, para. 1). Olive Oil is an important part of the Mediterranean diet. It is used to substitute any other fats used when cooking and it also has many health benefits. The most popular oil is extra-virgin olive oil, which has more benefits than the other types of olive oil. People who eat this diet also drink a glass of red wine a day. They say it can help, “…reduce blood clotting…” and can lead to “…good cholesterol...” (Rafetto, para. 3). The limited portions of red meat and all meats will lower the fat intake in the long run and provide many benefits to the body and your overall health. Some specific changes you can make to your diet start with little ones. You can add more fruits and vegetables as snacks, like eating carrots or apples. Another thing that you can start eating more of is fish. I would imagine that fish became popular in this diet because of how close the Mediterranean people were to the sea. Also this would depend on where you live, and how plentiful the fish is in your area. A quick switch you could make to your pasta and bread is to go whole grain. Everything should be whole grain to ensure the fiber and protein intake that is lost from not adequate amounts of meat required by the diet. Milk is also a quick fix that can be changed easily. You can, “Limit high-fat dairy by switching to skim or 1% milk from 2% or whole milk” (Harvard Health Letter, para. 1). Doing this milk change can lower the fat intake and can be a continuous decrease. According to the American Heart Association, “People who follow the average Mediterranean diet eat less saturated fat than those who eat the average American diet. In fact, saturated fat consumption is well within our dietary guidelines. More than half the fat calories in a Mediterranean diet come from monounsaturated fats (mainly from olive oil). Monounsaturated fat doesn't raise blood cholesterol levels the way saturated fat does…Lifestyle factors (such as more physical activity and extended social support systems) may also play a part” (para. 4-6), in limiting the fat intake by those following the Mediterranean diet. The numerous guidelines in the Mediterranean diet may seem difficult to follow at first, but the effects on the body make it well worth the planning. The Mediterranean diet can affect your body …show more content…
A person leaning towards this diet needs to have a strong liking to fish, red wine, and also fruits and vegetables. Another important thing to consider in the Mediterranean diet is the use of extra-virgin olive oil. They use it to limit the intake of sodium as well as by using herbs and spices. The changes that are made by the diet effect the body in positive ways that overall give the individual confidence. To conclude, I believe that the Mediterranean diet is a good choice for those wanting to lose weight, reduce the risk of cardiovascular diseases and help with respiratory