Olives 101
The Mediterranean Diet
A Heart-Healthy Option
When you’re looking for a diet that tastes good and is good for you, the Mediterranean Diet fits the bill. This heart-healthy eating plan combines all the basics of healthy eating, with a bit of Mediterranean flair - including some flavorful olives, of course.
The Mediterranean Diet was created by Oldways Mediterranean Food Alliance (MFA), a widely respected non-profit organization dedicated to fostering good nutrition. It was formed in response to the early 90’s “no fat” diets. Oldways introduced the concept of “good” fats, or mono-unsaturated and poly-unsaturated fats, using olive oil as a prime example. Lindsay is a proud member of the MFA.
In 2007, Oldways created a packaging symbol designed to help shoppers quickly identify healthy Mediterranean Diet products - Med Mark. As the MFA states: “Every product that bears the Med Mark symbol meets nutrition criteria based on findings from Ancel Keys’ Famous Seven Countries Study, a hallmark study for the Mediterranean Diet. The Criteria are also consistent with the U.S. Food and Drug Administration’s (FDA’s) definition of ‘healthy’.”
Like most healthy diets, the Mediterranean Diet includes fruits, vegetables, fish and whole grains, while limiting unhealthy fats. Here are a few basic rules to follow:
Olive oil should be used as your primary source of dietary fat.
Get as much of your food as possible from plant sources. Be sure to include fruits and vegetables, breads, grains, beans, nuts, and seeds.
Eat moderate amounts of fish and poultry weekly.
Consume low to moderate portions of cheese and yogurt every day.
Drink wine in moderation. One to two glasses per day for men, and one glass per day for women.
Subtle variations in proportions of certain foods may make a big difference in your risk of heart disease. Above is an illustration of the Mediterranean Diet Pyramid. A handy guide that makes it easy to keep track of how many portions of each food group you should consume per day/week.