The Western diet is characterized by consumption of higher amounts of processed and refined foods rich in salt, added sugar, fats added through frying and breading, increased use of alcohol, sweets and desserts, processed meat products and red meat, and lower amounts of a variety of products in their natural form such as nuts, fruits and vegetables, natural spices, fish and seafood. This dietary pattern has been associated with development and exacerbation of many chronic diseases – obesity, cardiovascular diseases, oncological diseases, endocrine diseases, autoimmune diseases, etc.
The Mediterranean diet is considered one of the most healthy diets in the world and represents the absolute opposite of the Western dietary pattern.
Data from multiple clinical studies show that the Mediterranean diet is associated with a reduced risk of cardiovascular diseases and metabolic syndrome, a reduced risk of type 2 diabetes and dyslipidemia, reduction in inflammatory markers and a reduced risk of cancer death compared to other diets. Its health effect is attributed to the increased intake of healthy nutrients such as:
A high daily intake of polyphenols from a variety of foods (over 600 mg/d) is associated with a healthy gut microbiome function, reduction of inflammatory reactions and oxidative stress and reduction of the risk of developing chronic noncommunicable diseases and death.
2. High intake of marine-derived biologically active Omega-3 unsaturated fatty acids – eicosapentaenoic and docosahexaenoic acids (EPA and DHA)
As a result of following this diet the overall ratio between consumption of Omega-3 EPA/DHA and Omega 6/9 fatty acids is improved, excessive consumption of saturated fatty acids of animal origin is reduced and intake of unhealthy trans fats is highly limited. This improved balance of dietary fats is associated with reduced production of proinflammatory signaling molecules (prostaglandins, interleukins and leukotrienes) and an improved lipid profile, resulting in reduction in the risk of multiple chronic and inflammatory diseases.
3. Intake of protein from high-quality nutritional sources
The Mediterranean diet is associated with consumption of unprocessed foods high in protein of animal origin (chicken breast, shrimp, fish, turkey, beef) and plant origin (lentils, beans, chickpeas, oats, soybeans), whereby intake of additional unhealthy food groups, such as simple carbohydrates, saturated fatty acids and trans fats, is reduced.
This diet restricts consumption of processed foods lower in protein and higher in unhealthy nutrients (smoked salami, salted cold meats, some dairy products), thereby reaching as clean protein intake at mealtimes as possible.
4. Vitamins and minerals
Vitamins and minerals play an essential role in maintaining normal cell functions and growth and development processes. They are required for many enzymatic processes, electrolyte balance, nerve impulse generation, bone matrix formation, hormone regulation, wound healing and many other physiological processes. The Mediterranean diet promotes nutritional diversity with intake of many unprocessed foods of plant and animal origin, sources of all necessary vitamins and minerals, thus preventing the development of their deficiencies in the body.
Recommended intake of calories and macronutrients
The recommended daily calorie intake is measured according to height, weight and physical activity and usually ranges between 25-30 kcal/kg/day.
On average, the recommended calorie intake required to maintain body mass is 2,000 calories a day for women and 2,500 calories for men.
The recommended balanced macronutrient ratio is:
Intake of all proteins, fats and carbohydrates should be from healthy nutritional sources illustrated in the figure below:
Fat intake
Dietary recommendations for adult men and women are to obtain up to 35% of their calorie demands through fats. For a person taking 2,000 calories a day this is about 78 grams of fats a day distributed in a balanced ratio as follows:
An easy way to distinguish among the different types of fatty acids is that due to differences in their chemical structure at room temperature saturated fatty acids turn solid (butter, lard), while unsaturated fatty acids are in liquid form (olive oil, cooking oil, fish oil). Trans fats are often vegetable oils that have undergone prolonged high-heat and/or chemical processing. They are present in margarine, snacks and crisps.
Important
In some more sensitive people intake of capsules with high doses of Omega-3 EPA/DHA fatty acids (exceeding 1 g/d) in the fasting state may cause a slight laxative effect. If symptoms persist reduce intake of Omega-3 fatty acids according to individual sensitivity.
The recommended carbohydrate intake for healthy adults is 45 to 65% of total daily energy intake. These should be obtained primarily through consumption of low glycemic index complex carbohydrates and restriction of high glycemic index simple carbohydrates. This type of diet leads to reduction in the development of insulin resistance, prediabetic conditions as well as other CNCDs.
Low glycemic index foods contain plant fiber, polyphenols and saponins and other healthy nutrients that do not cause a high insulin spike and provide the body with high amounts of vitamins and minerals. Such food products are: spinach, olives, cucumbers, brown and black rice, bulgur, quinoa, carrots, tomatoes, green beans, red lentils, mushrooms, zucchini, pumpkin seeds, asparagus, cabbage, raw nuts, whole grains of high fiber content, dark chocolate (containing more than 80% of cocoa), fresh low-sugar fruits such as blueberries, strawberries, blackberries, raspberries, apples, quince, pomegranate, etc.
High glycemic index foods contain high absorption rate simple carbohydrates that cause a serum glucose spike and compensatory high insulin levels, respectively. Such food products are: white flour, white bread, sweets, jams, stewed fruits, honey, potatoes, granola, white rice, milk chocolate, pumpkin, white and brown sugar, high-sugar sweet fruits such as melon, watermelon, banana, pear, peach, etc
Protein intake in adults is recommended to be 10 to 35% of daily calorie demands or 0.6 to 0.8 g/kg. In people with increased physical activity protein intake may be as high as 1 to 1.5 g/kg depending on skeletal muscle demands.
There are no good or bad proteins – all ingested proteins are broken down in the stomach into some of the 20 nonessential and essential amino acids, di- and tripeptides. However, there are healthy and unhealthy nutritional protein sources.
Healthy sources are low-processed and natural foods with a high percentage of protein and lower content of other unhealthy food groups such as eggs, fish, beef, homegrown chicken fillet, turkey fillet, seafood, legumes, whole grains, cottage cheese, yogurt, skyr, etc.
Unhealthy protein sources introduce high amounts of unhealthy nutrients (mainly saturated fatty acids, salt, simple carbohydrates, etc.) into the body in addition to proteins. These include salted meats such as dry cold meats, pork, sausages, frankfurters, bacon, meatballs, etc.
Taking entirely plant-based protein (veganism) carries a risk of developing deficiencies of certain amino acids if done in an unbalanced way, as most plants do not contain all essential amino acids.
Amount of protein per 100g product
