Mediterranean Diet
This article is about the dietary recommendation that became popular in the 1990s. For food of the areas around the Mediterranean Sea, see Cuisine of the Mediterranean.
The Mediterranean diet is a modern nutritional recommendation inspired by the traditional dietary patterns of poor coastal regions of southern Italy as well as Crete and other parts of Greece in the 1960s.
On November 17th, 2010, UNESCO recognized this diet pattern as an Intangible Cultural Heritage of Spain, Greece, Italy and Morocco, thus reinforcing it not only as a fundamental part of their history and background, but also as a great contribution to the world.
The Mediterranean diet constitutes a set of skills, knowledge, practices and traditions ranging from the landscape to the table, including the crops, harvesting, fishing, conservation, processing, preparation and, particularly, consumption of food.
The Mediterranean diet is characterized by a nutritional model that has remained constant over time and space, consisting mainly of olive oil, cereals, fresh or dried fruit and vegetables, a moderate amount of fish, dairy and meat, and many condiments and spices, all accompanied by wine or infusions, always respecting beliefs of each community.
However, the Mediterranean diet (from the Greek diaita, or way of life) encompasses more than just food. It promotes social interaction, since communal meals are the cornerstone of social customs and festive events.
It has given rise to a considerable body of knowledge, songs, maxims, tales and legends. The system is rooted in respect for the territory and biodiversity, and ensures the conservation and development of traditional activities and crafts linked to fishing and farming in the Mediterranean communities which Soria in Spain, Koroni in Greece, Cilento in Italy and Chefchaouen in Morocco are examples.
Women play a particularly vital role in the transmission of expertise, as well as knowledge of rituals, traditional gestures and celebrations, and the safeguarding of techniques.
Despite its name, this diet is not typical of all Mediterranean cuisine. In Northern Italy, for instance, lard and butter are commonly used in cooking, and olive oil is reserved for dressing salads and cooked vegetables. In North Africa wine is traditionally avoided by Muslims. In both North Africa and the Levant, along with olive oil, sheep's tail fat and rendered butter (samna) are traditional staple fats.
The most commonly-understood version of the Mediterranean diet was presented by Dr Walter Willett of Harvard University's School of Public Health in the mid-1990s.
Based on food patterns typical of Crete, much of the rest of Greece, and southern Italy in the early 1960s, this diet, in addition to "regular physical activity," emphasizes abundant plant foods, fresh fruit as the typical daily dessert, olive oil as the principal source of fat, dairy products (principally cheese and yogurt), and fish and poultry consumed in low to moderate amounts, till four eggs consumed weekly, red meat consumed in low amounts, and wine consumed in low to moderate amounts. Total fat in this diet is 25% to 35% of calories, with saturated fat at 8% or less of calories.
Olive oil is particularly characteristic of the Mediterranean diet. It contains a very high level of monounsaturated fats, most notably oleic acid, which epidemiological studies suggest may be linked to a reduction in coronary heart disease risk. There is also evidence that the antioxidants in olive oil improve cholesterol regulation and LDL cholesterol reduction, and that it has other anti-inflammatory and anti-hypertensive effects.
Partnership
Subscribe to:
Comments (Atom)