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.

Explore further: Losing weight, keeping it off might require distinct skill sets

Related Stories

Losing weight, keeping it off might require distinct skill sets

July 5, 2011
A new study indicates that the practices that help people to lose weight and the practices that help them keep it off do not overlap much.

The Mediterranean diet is definitively linked to quality of life

May 29, 2012
For years the Mediterranean diet has been associated with a lesser chance of illness and increased well-being. A new study has now linked it to mental and physical health too.

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

Breathing dirty air may harm kidneys, study finds

September 21, 2017
Outdoor air pollution has long been linked to major health conditions such as heart disease, stroke, cancer, asthma and chronic obstructive pulmonary disease. A new study now adds kidney disease to the list, according to ...

Excess dietary manganese promotes staph heart infection

September 21, 2017
Too much dietary manganese—an essential trace mineral found in leafy green vegetables, fruits and nuts—promotes infection of the heart by the bacterium Staphylococcus aureus ("staph").

Being active saves lives whether a gym workout, walking to work or washing the floor

September 21, 2017
Physical activity of any kind can prevent heart disease and death, says a large international study involving more than 130,000 people from 17 countries published this week in The Lancet.

Frequent blood donations safe for some, but not all

September 21, 2017
(HealthDay)—Some people may safely donate blood as often as every eight weeks—but that may not be a healthy choice for all, a new study suggests.

Higher manganese levels in children correlate with lower IQ scores, study finds

September 21, 2017
A study led by environmental health researchers at the University of Cincinnati (UC) College of Medicine finds that children in East Liverpool, Ohio with higher levels of Manganese (Mn) had lower IQ scores. The research appears ...

One e-cigarette with nicotine leads to adrenaline changes in nonsmokers' hearts

September 20, 2017
A new UCLA study found that healthy nonsmokers experienced increased adrenaline levels in their heart after one electronic cigarette (e-cigarette) with nicotine but there were no increased adrenaline levels when the study ...

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.