The Mediterranean Diet

Author: Emily Riahi, MST, Master of Science in Nutrition Candidate 2020
Content Contributor: The Tracey Birnhak Nutritional Counseling Program at the Hospital of the University of Pennsylvania
Last Reviewed:

How much do you know about the Mediterranean Diet? The Mediterranean diet is a way of eating based on the traditional cuisine of countries bordering the Mediterranean Sea. It is typically high in vegetables, fruits, whole grains, beans, nut and seeds, and olive oil. This diet is recognized by many health organizations as being very healthy and likely reduces the risk of heart disease, diabetes, and cancer. Learn more in this video.

The Mediterranean Diet

References

Information for this presentation came from the following webpages and articles:

https://www.aicr.org/reduce-your-cancer-risk/diet/elements_phytochemicals.html 

https://www.aicr.org/reduce-your-cancer-risk/diet/elements_fiber.html

https://www.aicr.org/foods-that-fight-cancer/whole-grains.html 

https://www.aicr.org/enews/2017/05-may/enews-mediterranean-diet-cancer-prevention.html 

https://www.aicr.org/cancer-research-update/2017/03_08/cru-mediterranean-diet-may-reduce-risk-of-breast-cancer-with-poorer-prognosis.html

https://blog.aicr.org/2013/02/26/mediterranean-diet-heart-disease-and-cancer-risk/ 

https://www.health.harvard.edu/staying-healthy/the-truth-about-fats-bad-and-good 

https://www.health.harvard.edu/blog/a-practical-guide-to-the-mediterranean-diet-2019032116194 

https://heart.bmj.com/content/104/21/1756 

https://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/fats-and-cholesterol/dietary-fat-and-disease/ 

https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/nutrition-basics/mediterranean-diet 

https://jamanetwork.com/journals/jama/fullarticle/189529

https://www.mskcc.org/cancer-care/integrative-medicine/herbs/mediterranean-diet

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4663587/ 

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4596534/ 

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3823506/ 

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2835915/   

https://njaes.rutgers.edu/sshw/message/message.php?p=Health&m=336 

https://www.pennmedicine.org/updates/blogs/health-and-wellness/2019/february/mediterranean-diet

https://oldwayspt.org/system/files/atoms/files/OliveOil101_2016.pdf 

https://oldwayspt.org/programs/mediterranean-program/international-mediterranean-diet-month

https://www.ucsfhealth.org/education/increasing_fiber_intake/ 

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