The "Mediterranean" diet is showing the way to a healthier way of eating. It is important to start adopting it today.

The "average" person in the US eats about 35% of their calories daily in the form of fat. Saturated fat comprises the majority of that in the form of dairy products, deep fat fried foods, and meat. Overweight people may be getting 40 to 50% of their calories from fat. Trans or hydrogenated fats used in almost all packaged foods including bakery goods, salad dressings, mayonnaise, chips etc. are worse than saturated fats. (Read more about Fat)

By replacing animal fat with vegetable fat we can go a long way toward achieving the most desirable balance for our fat intake.

• Use olive or canola oils instead of butter, bacon grease, lard or hydrogenated fats for cooking or baking.
• Use olive oil instead of butter on bread and biscuits. Replace mayonnaise with soft silken tofu.
• Substitute lower fat content dairy products for the ones you usually use.
• Find a substitute for eating cheeses.
• Read labels and avoid trans or hydrogenated fats.

Unknowingly many of us eat 60 to 70% of our calories in the form of carbohydrate, often high glycemic, because the marketing by the food industry is towards high carbohydrate low fat foods. The "Mediterranean" diet is high in pasta but it is slightly under cooked making it less glycemic and olive oil is added further modifying the glycemic characteristics. (Read more abour Carbohydrates and the Gylcemic Index)

The following is taken from Oldways Preservation and Exchange Trust which promotes healthy nutrition in concert with Harvard Medical School Department of Nutrition.

Dietary data from those parts of the Mediterranean region that in the recent past enjoyed the lowest recorded rates of chronic diseases and the highest adult life expectancy show a pattern like the one illustrated in the list below. The healthfulness of this pattern is corroborated by epidemiological and experimental nutrition research. The average amounts given are in most cases intentionally nonspecific, since variation is known to have been considerable within this pattern. The historical pattern includes the following (with several parenthetical notes adding contemporary public health perspective):

1. An abundance of food from plant sources, including fruits and vegetables, potatoes, breads and grains, beans, nuts, and seeds;
2. Emphasis on a variety of minimally processed and, wherever possible, seasonally fresh and locally grown foods (which often maximizes the health-promoting micronutrient and antioxidant content of these foods);
3. Olive oil as the principal fat, replacing other fats and oils (including butter and margarine);
4. Total fat ranging from less than 25 percent to over 35 percent of energy, with saturated fat no more than 7 to 8 percent of energy (calories);
5. Daily consumption of low to moderate amounts of cheese and yogurt (low-fat and non fat versions may be preferable);
6. Weekly consumption of low to moderate amounts of fish and poultry (recent research suggests that fish be somewhat favored over poultry); from zero to four eggs per week (including those used in cooking and baking);
7. Fresh fruit as the typical daily dessert; sweets with a significant amount of sugar (often as honey) and saturated fat consumed not more than a few times per week;
8. Red meat a few times per month (recent research suggests that if red meat is eaten, its consumption should be limited to a maximum of 12 to 16 ounces {340 to 450 grams} per month; where the flavor is acceptable, lean versions may be preferable);
9. Regular physical activity at a level which promotes a healthy weight, fitness and well-being; and
10. Moderate consumption of wine, normally with meals; about one to two glasses per day for men and one glass per day for women (from a contemporary public health perspective, wine should be considered optional and avoided when consumption would put the individual or others at risk.)

For more information:
http://www.oldwayspt.org/html/p_med_com.htm

http://www.oldwayspt.org/html/p_med4.htm