The Mediterranean diet began as Walter Keys studied eating habits in Italian fishing villages over 25 years. It emphasizes grains, vegetables, fruits, beans, nuts, olive oil, fish and occasional dairy and red meat. Medical studies show it helps prevent heart disease by replacing saturated fats with monounsaturated fats like olive oil. It targets middle-aged coastal residents who enjoy cooking fresh, seasonal whole foods as part of an overall healthy lifestyle.

1. Mediterranean Diet
Audra Ortiz, Allison Groff, Danica Martino

2. •
How It Began
Doctor Walter Ancel Keyes studied the eating habits of small Italian fishing
villages for over a quarter of a century
• Doctor Walter Willet codified the diet in the form of what it is today
• First introduced in the US, at Harvard School of Public Health and the European
office of the World Health Organization in Cambridge Maryland in 1993
• Medical studies began over 50 years ago in the Mediterranean area(Greece, Italy,
Crete)
• After WWII the Mediterranean region suffered greatly and couldn’t afford meats,
so they turned to eating plant based meals

3. Food Allowed to Eat
• Grains, pasta, rice
– Complex carbohydrates from whole grains and starches
– All have good amounts of fiber, protein, B vitamins, and minerals
– This group should fill your plate the most with 2-3 cups of pasta or rice and whole
grains
• Vegetables, fruits, legumes, and nuts
– Artichokes, eggplant, kale, rapini, tomatoes, and zucchini
– Following the example of Mediterranean people they chose fresh, seasonal, and best
condition fruits and veggies
– Vegetables give fiber, vitamins, calcium, and iron
– Fruits help reduce the risk of heart disease
– Legumes are white and fava beans and garbanzo beans and are used in soups and salads
– Nuts are eaten at all the meals and contains the fatty acids needed
• Olive Oil
– Replaces the saturated fats like butter, margarine, and veggie shortening
– Mostly monosaturated fat that is known to help prevent heart disease
• Extras
– 0-4 eggs a week
– At least 8 oz glasses of water
– A touch of wine

4. Foods Not Allowed to Eat
• NO red meats
• NO sweets

5. Why It Works

6. Targeted Dieters
• Middle aged men and women in the United States-it
originated in Maryland
• People who live near Coastal areas-there is a lot of fish and
sea food in the diet and it was taken from the diets of people
in a fish village
• People who like to cook-it takes a lot of cooking and
shopping and you have to be willing to do that

7. Advantages

8. Disadvantages
• More of a lifestyle choice than diet
• Need to learn how to shop and cook for the diet
• Some people have trouble staying on the diet because
there are not strict limitation or rules
• Not a large difference from regular eating habits so
its difficult for a less motivated dieter
• No calorie counting or carbohydrates counting and
no steps or phrases

9. Examples of Meal Selections
• Butter Nut Squash Pilaf
• Lima Bean Spread with Cumin and Herbs
• Red-Wine Risotto
• Roasted Eggplant and Feta Dip

10. Other Interesting Facts