How Mediterranean is your diet?

The first U.S.-based study of the Mediterranean diet and longevity has confirmed the life-extending benefits seen in several European studies.

Researchers with the National Cancer Institute used a 9-point scale to score the diets of about 380,000 men and women ages 50 to 71. Those with scores above 6 were significantly less likely to die over 10 years of follow-up, particularly from heart disease or cancer, compared with those scoring below 4. (Though this study didn’t measure dairy intake, the Mediterranean diet also typically includes modest amounts of dairy products, such as yogurt and cheese.)

Now see how Mediterranean your diet is. Read each item below and give yourself 1 point for each of the guidelines you follow, 0 for each of those you do not follow.

• Vegetables (other than potatoes)—4 or more servings a day.
• Fruit—3 or more servings a day
• Whole grains—2 or more servings a day
• Alcohol—½  to 1 drink a day for women, 1 to 2 for men (but no more)
• Fish—4 or more servings a week
• Legumes—2 or more servings a week
• Nuts and seeds—2 or more servings a week
• Fat—More unsaturated fats, such as canola and olive oil, than saturated fats, such as butter, lard, and tropical oils
• Red and processed meat—Fewer than 2 servings a day

Now tally your score to see where it fits on the Mediterranean diet scale. If you score below 6, it may be time to adjust your eating habits.

Comments

[Bill]

I guess I am just going to have to learn to like fish. Does anybody have any fish recommendations for a beef loving guy like me. I am the phrase, "Beef, it's what's for dinner!"

Where do I go from here?

Bill

[Frank]

Bill - get fresh salmon, talapia, whitefish, or some other mild fish from your local fish market. Have them remove the skin. Make sure you spend the time to remove the darker fatty ridge on top and around. Season with a little salt and pepper, and broil it. It'll turn out great and it's easy.

[joseph]

Which fish?

I'd refer to Monterey Bay Aquarium's sea food watch site for recommendations on healthy and sustainable fish.

http://www.mbayaq.org/cr/seafoodwatch.asp

[Elle]

BILL---YOU MIGHT REALLY ENJOY A GRILLED TUNA STEAK.

IT'S THE CLOSEST FISH TO BEEF THAT I HAVE HAD, AND IT IS GREAT WITH ANY NUMBER OF MARINADES ESPECIALLY THE SOY SAUCE OR JAPANESE KIND.

YOU CAN HAVE IT RARE TO WELL DONE---JUST LIKE A BEEF STEAK. THE THICK ONES ARE BEST.

[adrian s fraser]

what is the size of a serving ?? is it the same for men and women ?

[carol w.]

blackened catfish is great. Just spray a little oil in an iron skillet and heat.- use some creole seasoning on your filets. You can cook them on top of the stove, in a hot oven or on the grill. They will crisp up a little on the outside and be nice and flaky on the inside

[phyllis]

poached fish is probably the best method. i feel great when i eat poached fillets of sole. i also take fish supplements they are great alternative

[Mediterranean Diet Food Group]

I'm pleased to see you have all the ingredients or food groups there. It's also a delight to see there is more attention being given to the Mediterranean diet on the internet these days.

There are some tasty recipes to be had from that food group too. Keep up the good work.

Ray

[Robert]

Four or more servings of vegetables per DAY? Three or more of fruit? How big is a serving?
I have a salad or green vegetable with dinner, say 90 percent of the time. I have an apple for lunch.
Where am I on the scale?
Ye have sown confusion.

[maxie]

Bill, your apple is probably 2 servings of fruit. One-half cup is a serving of most vegetables and fruit; 1 cup of raw salad greens would be one serving. If you google you can probably find several sites that will give you approximations for what constitutes a serving.

Our local hospital had a class in nutrition and the nutritionist brought fake fruit and veggies, plus other items (deck of cards, tennis balls, etc.) to illustrate what a serving size was. I'd never seen such a small orange before!

[Irene Wise]

Shouldn't the recommendation for red and processed meat be fewer than 2 per week, month or even year? I thought this was the Mediterranean diet, not McDonald's.

[JC]

Let's add plenty of garlic to the list to relax the arteries. It's in the scientific literature.

[Dorothy Sinkler]

I have always liked fish and eat it at least 4 times a week. I also love vegetables and fruit, and rarely eat beef not because of a health problem but because I really have never liked beef. For those of you who do not care for fish, may I recommend first marinating it in olive oil, put it in a baggie and sprinkler Panco bread crumbs and broiling or baking. You might use dill also if you like the taste. When I am cooking it just for myself I use my toaster oven and it comes out nice and brown and crisp. My favorite fish are tilapia, scallops and shrimp and they are all prepared as above. Cat fish is okay once in a while but I am really not very fond of it. When I eat salmon I marinate it in low sodium Teriakia sauce and cook it as above.