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

Amber-tinted glasses may provide relief for insomnia

December 15, 2017
How do you unwind before bedtime? If your answer involves Facebook and Netflix, you are actively reducing your chance of a good night's sleep. And you are not alone: 90 percent of Americans use light-emitting electronic devices, ...

Warning labels can help reduce soda consumption and obesity, new study suggests

December 15, 2017
Labels that warn people about the risks of drinking soda and other sugar-sweetened beverages can lower obesity and overweight prevalence, suggests a new Johns Hopkins Bloomberg School of Public Health study.

Office work can be a pain in the neck

December 15, 2017
Neck pain is a common condition among office workers, but regular workplace exercises can prevent and reduce it, a University of Queensland study has found.

Regular takeaways linked to kids' heart disease and diabetes risk factors

December 14, 2017
Kids who regularly eat take-away meals may be boosting their risk factors for heart disease and diabetes, suggests research published online in the Archives of Disease in Childhood.

Your pets can't put your aging on 'paws'

December 14, 2017
(HealthDay)—In a finding that's sure to ruffle some fur and feathers, scientists report that having a pet doesn't fend off age-related declines in physical or mental health.

Simulation model finds Cure Violence program and targeted policing curb urban violence

December 14, 2017
When communities and police work together to deter urban violence, they can achieve better outcomes with fewer resources than when each works in isolation, a simulation model created by researchers at the UC Davis Violence ...

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.