Mediterranean diet improves health

July 25, 2012
Mediterranean diet improves health

Associate Professor Catherine Itsiopoulos of the Centre for Dietetics at La Trobe University highlights the benefits of a Mediterranean diet and lifestyle in a new La Trobe University podcast.

"The Cretan diet has the lowest death rate from ," says Dr. Itsiopoulos. "The diet is abundant with and low in meat fat, and can be very simple and easy to implement."  

Research has also shown marked improvement in condition amongst those who suffer type two diabetes.

"After three months on a Cretan diet the participants found not only had their blood glucose levels improved but also general well being; they report an increase in mood and energy as well as looking healthier," says Dr. Itsiopoulos.      

"The staple fat in a Mediterranean diet for thousands of years has been olive oil, it is a monounsaturated fat so helps to improve the balance of good and bad cholesterol.  Whilst extra virgin olive oil is rich in anti-oxidants.

"We are currently working on new studies to see the effects of a on depression and reversing fatty liver, which leads to diabetes," says Dr. Itsiopoulos.

From research findings Dr. Itsiopoulos has established ten key principles for implementing a healthy Mediterranean style diet into any type of cuisine:

• Use as the main added fat (60 mls/day)
• Eat vegetables with every meal (include 100g leafy greens and 100g tomatoes, and 200g other vegetables/day)
• Include at least two legumes meals (250g serve) per week
• Eat at least two servings of fish (150-200g serves) per week and include oily fish
• Eat meat (beef, lamb, pork and chicken) less often and not more than once per week
• Eat fresh fruit everyday and dried fruit and nuts as snacks or dessert
• Eat yogurt everyday but cheese in moderation
• Include wholegrain breads and cereals with meals
• Consume wine in moderation (1-2 glasses per day) and always with meals, don’t get drunk
• Only have sweets or sweet drinks for special occasions.

Related Stories

Tips for a healthy, happy Halloween

October 20, 2011

Ghosts and goblins, vampires and werewolves, haunted houses and hayrides. Though Halloween is all about being scared silly, the shock from stepping on the scale after pilfering through the collected candy could turn your ...

Recommended for you

Can four fish oil pills a day keep the doctor away?

July 7, 2015

Fish oil is one of the most popular dietary supplements in the U.S. because of the perceived cardiovascular benefits of the omega-3 it contains. However, scientific findings on its effectiveness have been conflicting. New ...

0 comments

Please sign in to add a comment. Registration is free, and takes less than a minute. Read more

Click here to reset your password.
Sign in to get notified via email when new comments are made.