Mediterranean Diet
Description:
Well balanced and studied diet associated with good health and longevity.
Certain herbs and spices are studied for their anti-cancer/chronic illness effects.
In the book "The Hormone Diet", the author recommends to limit the diet to only low Glycemic index (GI) foods.
Combined with reduced calorie diet + exercises should be very beneficial.
General rules:
Minimally processed food
Emphasis on vegetables, fruit, fish, lean white meat, eggs, dairy, certain herbs (rosemary, thyme) and olive oil
sea food - 2 serving per week
poultry/eggs - every other day to 1 once per week
red meat - 12 to 16[oz] per month
7 to 10 servings of vegetables and fruit per day
nuts - 1..2 oz/day
Food list:
meat:
salmon, cod, shrimp, clams, crab, eggs, chicken, turkey, (rarely) red meat
dairy:
milk, yogurt, cheese
whole grains and legumes:
wheat, oats, couscous, brown/wild rice, barley, bulgur, lentils, beans, quinoa
vegetable:
acorn squash, alfalfa sprouts, artichokes, arugula, asparagus, baby greens, beets, bell peppers, broccoli,
broccoli rabe, Brussels sprouts, carrots, celeriac/celery root, celery, cucumber, eggplant, endive, fennel, garlic,
grape leaves, green beans, green onions/scallions, kale, leeks, lettuce, mushrooms, mustard greens, onions, peas,
peppers (all types), potatoes, pumpkin, romaine, shallots, spinach, sugar snap peas, Swiss chard,
sweet potatoes, tomatoes, turnips, zucchini, celery, tomatoes / tomato paste, green beans, carrots, zucchini.
fruit:
apples, cherries, dates, peaches, grapefruit, melons and strawberries.
fats:
olive oil instead of butter; avocado
herbs and spices:
basil, bay leaves, chives, cilantro, dill, marjoram, mint, oregano, parsley, rosemary,tarragon, thyme
baharaat, allspice, cardamom, cayenne, chili flakes, cinnamon, cloves, coriander, cumin, fennel seeds,
garlic powder, ginger, paprika, saffron, turmeric
seeds:
sesame, tahini
nuts:
walnuts, pecans, almonds, pine nuts, pistachio, coconut
sweets:
honey, dried fruits (raisins, cranberries, apricots, etc.)
wine:
red wine (in moderation)
Supplements:
No supplements required besides Vit. D3
1 Serving size (Canada):
grains/bread: 1 slice of bread, 1[oz] serial, 1/2cup cooked cereal/rice/pasta (~1/2 base ball size)
leafy vegetables: 1 cup
other vegetables: 1/2 cup
fruits: 1 medium fruit
meat, fish: 2..3 oz
eggs: 2
beans, nuts: 1/2 cup
dairy: 1 cup
cheese: 1 .. 1.5oz
Well balanced and studied diet associated with good health and longevity.
Certain herbs and spices are studied for their anti-cancer/chronic illness effects.
In the book "The Hormone Diet", the author recommends to limit the diet to only low Glycemic index (GI) foods.
Combined with reduced calorie diet + exercises should be very beneficial.
General rules:
Minimally processed food
Emphasis on vegetables, fruit, fish, lean white meat, eggs, dairy, certain herbs (rosemary, thyme) and olive oil
sea food - 2 serving per week
poultry/eggs - every other day to 1 once per week
red meat - 12 to 16[oz] per month
7 to 10 servings of vegetables and fruit per day
nuts - 1..2 oz/day
Food list:
meat:
salmon, cod, shrimp, clams, crab, eggs, chicken, turkey, (rarely) red meat
dairy:
milk, yogurt, cheese
whole grains and legumes:
wheat, oats, couscous, brown/wild rice, barley, bulgur, lentils, beans, quinoa
vegetable:
acorn squash, alfalfa sprouts, artichokes, arugula, asparagus, baby greens, beets, bell peppers, broccoli,
broccoli rabe, Brussels sprouts, carrots, celeriac/celery root, celery, cucumber, eggplant, endive, fennel, garlic,
grape leaves, green beans, green onions/scallions, kale, leeks, lettuce, mushrooms, mustard greens, onions, peas,
peppers (all types), potatoes, pumpkin, romaine, shallots, spinach, sugar snap peas, Swiss chard,
sweet potatoes, tomatoes, turnips, zucchini, celery, tomatoes / tomato paste, green beans, carrots, zucchini.
fruit:
apples, cherries, dates, peaches, grapefruit, melons and strawberries.
fats:
olive oil instead of butter; avocado
herbs and spices:
basil, bay leaves, chives, cilantro, dill, marjoram, mint, oregano, parsley, rosemary,tarragon, thyme
baharaat, allspice, cardamom, cayenne, chili flakes, cinnamon, cloves, coriander, cumin, fennel seeds,
garlic powder, ginger, paprika, saffron, turmeric
seeds:
sesame, tahini
nuts:
walnuts, pecans, almonds, pine nuts, pistachio, coconut
sweets:
honey, dried fruits (raisins, cranberries, apricots, etc.)
wine:
red wine (in moderation)
Supplements:
No supplements required besides Vit. D3
1 Serving size (Canada):
grains/bread: 1 slice of bread, 1[oz] serial, 1/2cup cooked cereal/rice/pasta (~1/2 base ball size)
leafy vegetables: 1 cup
other vegetables: 1/2 cup
fruits: 1 medium fruit
meat, fish: 2..3 oz
eggs: 2
beans, nuts: 1/2 cup
dairy: 1 cup
cheese: 1 .. 1.5oz
References:
1. Mediterranean diet
The Mediterranean Diet and Nutritional Adequacy: A Review
Comparison of Nutritional Quality of the Vegan, Vegetarian, Semi-Vegetarian, Pesco-Vegetarian and Omnivorous Diet
Diet and cancer in Mediterranean countries: carbohydrates and fats.
Consumption of animal products, olive oil and dietary fat and results from the Belgian case-control study on bladder
cancer risk.
Olive oil, an essential component of the Mediterranean diet, and breast cancer.
Diet quality indices and postmenopausal breast cancer survival
Potential benefits of adherence to the Mediterranean diet on cognitive health.
Mediterranean diet and hepatocellular carcinoma.
High glycemic diet and breast cancer occurrence in the Italian EPIC cohort.
Note: high Glycemic Load diet was associated with increased risk of cancer.
2. Olive Oil
Cardioprotective and neuroprotective roles of oleuropein in olive.
Biological activities of phenolic compounds present in virgin olive oil.
Oleuropein in Olive and its Pharmacological Effects
Modulatory effects and molecular mechanisms of olive oil and other dietary lipids in breast cancer.
Phenolic secoiridoids in extra virgin olive oil impede fibrogenic and oncogenic epithelial-to-mesenchymal transition:
extra virgin olive oil as a source of novel antiaging phytochemicals.
An overview of the modulatory effects of oleic acid in health and disease.
Health effects of olive oil polyphenols: recent advances and possibilities for the use of health claims.
An up-date of olive oil phenols in inflammation and cancer: molecular mechanisms and clinical implications.
Olive oil and other dietary lipids in breast cancer.
Hydroxytyrosol: from laboratory investigations to future clinical trials.
Hydroxytyrosol protects against oxidative DNA damage in human breast cells.
3. Vegetables
Vascular effects of dietary nitrate (as found in green leafy vegetables and beetroot) via the nitrate-nitrite-nitric oxide
pathway.
Association between dietary folate intake and serum insulin-like growth factor-1 levels in healthy old women.
Relationships between serum and colon concentrations of carotenoids and fatty acids in randomized dietary
intervention trial.
4. Lycopene
Lycopene and cardiovascular diseases: an update.
5. Herbs
Origanum vulgare induces apoptosis in human colon cancer caco2 cells.
Carnosol: A promising anti-cancer and anti-inflammatory agent
Polyphenols from the Mediterranean herb rosemary (Rosmarinus officinalis) for prostate cancer
Neuroprotective effect of Spirulina in cerebral ischemia-reperfusion injury in rats.
6. Nuts
Antioxidant activity and phenolic profile of pistachio (Pistacia vera L., variety Bronte) seeds and skins.
Should we go nuts about nuts?
7. Melatonin
Melatonin in traditional Mediterranean diets.
8. Red wine
Mediterranean diet polyphenols reduce inflammatory angiogenesis through MMP-9 and COX-2 inhibition in human
vascular endothelial cells: a potentially protective mechanism in atherosclerotic vascular disease and cancer.
Note: Olive oil and red wine
9. Mediterranean Diet (LEF)
olive oil (polyphenols) + Omega 3 (fish) + resverantrol + beta-sitosterols
olive oil - effects comparable to aspirin
anti-inflammatory, cardioprotective, arthritis, cancer prevention, bone loss, diabetes
1. Mediterranean diet
The Mediterranean Diet and Nutritional Adequacy: A Review
Comparison of Nutritional Quality of the Vegan, Vegetarian, Semi-Vegetarian, Pesco-Vegetarian and Omnivorous Diet
Diet and cancer in Mediterranean countries: carbohydrates and fats.
Consumption of animal products, olive oil and dietary fat and results from the Belgian case-control study on bladder
cancer risk.
Olive oil, an essential component of the Mediterranean diet, and breast cancer.
Diet quality indices and postmenopausal breast cancer survival
Potential benefits of adherence to the Mediterranean diet on cognitive health.
Mediterranean diet and hepatocellular carcinoma.
High glycemic diet and breast cancer occurrence in the Italian EPIC cohort.
Note: high Glycemic Load diet was associated with increased risk of cancer.
2. Olive Oil
Cardioprotective and neuroprotective roles of oleuropein in olive.
Biological activities of phenolic compounds present in virgin olive oil.
Oleuropein in Olive and its Pharmacological Effects
Modulatory effects and molecular mechanisms of olive oil and other dietary lipids in breast cancer.
Phenolic secoiridoids in extra virgin olive oil impede fibrogenic and oncogenic epithelial-to-mesenchymal transition:
extra virgin olive oil as a source of novel antiaging phytochemicals.
An overview of the modulatory effects of oleic acid in health and disease.
Health effects of olive oil polyphenols: recent advances and possibilities for the use of health claims.
An up-date of olive oil phenols in inflammation and cancer: molecular mechanisms and clinical implications.
Olive oil and other dietary lipids in breast cancer.
Hydroxytyrosol: from laboratory investigations to future clinical trials.
Hydroxytyrosol protects against oxidative DNA damage in human breast cells.
3. Vegetables
Vascular effects of dietary nitrate (as found in green leafy vegetables and beetroot) via the nitrate-nitrite-nitric oxide
pathway.
Association between dietary folate intake and serum insulin-like growth factor-1 levels in healthy old women.
Relationships between serum and colon concentrations of carotenoids and fatty acids in randomized dietary
intervention trial.
4. Lycopene
Lycopene and cardiovascular diseases: an update.
5. Herbs
Origanum vulgare induces apoptosis in human colon cancer caco2 cells.
Carnosol: A promising anti-cancer and anti-inflammatory agent
Polyphenols from the Mediterranean herb rosemary (Rosmarinus officinalis) for prostate cancer
Neuroprotective effect of Spirulina in cerebral ischemia-reperfusion injury in rats.
6. Nuts
Antioxidant activity and phenolic profile of pistachio (Pistacia vera L., variety Bronte) seeds and skins.
Should we go nuts about nuts?
7. Melatonin
Melatonin in traditional Mediterranean diets.
8. Red wine
Mediterranean diet polyphenols reduce inflammatory angiogenesis through MMP-9 and COX-2 inhibition in human
vascular endothelial cells: a potentially protective mechanism in atherosclerotic vascular disease and cancer.
Note: Olive oil and red wine
9. Mediterranean Diet (LEF)
olive oil (polyphenols) + Omega 3 (fish) + resverantrol + beta-sitosterols
olive oil - effects comparable to aspirin
anti-inflammatory, cardioprotective, arthritis, cancer prevention, bone loss, diabetes