Mediterranean Diet Gets New Bragging Rights

You've probably heard of Mediterranean-style diets. They call for a high consumption of fruits and vegetables, nuts and seeds, and olive oil, and have been associated with health benefits such as lower risks for cardiovascular disease and cancer. And according to a new study, women who follow a Mediterranean-style diet eat twice as many fruits and veggies.

Although people who follow a Mediterranean-style diet consume a relatively high percentage of calories from fat, more than half the fat calories come from monounsaturated fats, which don't raise blood cholesterol levels the way saturated fats do. But more importantly, the diet calls for ample fruits and veggies.

In a University of Michigan Health System study, women were counseled by registered dietitians and given an "exchange list" of foods common in the Mediterranean diet to eat each day. The plan maintained the same fat and calorie intakes the participants consumed at the start of the study.

Researchers found the women more than doubled their fruit and vegetable intakes and dramatically increased their consumption of "good" fats when they were counseled by registered dietitians and provided with a list of guidelines on the amount of certain foods they should eat each day.

Eating patterns in Greece and other Mediterranean countries are traditionally high in monounsaturated fats, compared with the saturated fats and polyunsaturated fats that are more common in the United States.

This is the first time a method has been used to achieve the nutrients needs in the Mediterranean diet using American foods.

Here is a list of the specific suggestions in the study's exchange list:

8-10 servings (or exchanges) each day of high monounsaturated fatty acid (MUFA), such as olive or hazelnut oil, avocado and macadamia nuts.

Limits on fats that are low in MUFA, such as corn oil, margarine, tahini, pine nuts and sesame seeds.

One or more servings a day of dark green vegetables, such as broccoli, peas and spinach.

At least one exchange per day of garlic, onions and leeks.

One tablespoon or more per day of green herbs, such as basil, cilantro, peppermint and sage.

One or more servings a day of red vegetables, such as tomatoes, tomato sauce and salsa.

One or more servings a day of yellow or orange vegetables, such as carrots, red bell peppers and pumpkin.

One or more servings a day of other vegetables, such as artichokes, cucumber, green beans and sugar snap peas.

One or more servings a day of vitamin C fruits, such as oranges, mangoes and strawberries.

One or more servings a day of other fruits, such as apples, bananas and grapes.

Why does this matter to you? Because the exchange list helped women make major changes in their diet, including doubling their intake of fruits and vegetables. If you're struggling with your intake of fresh produce, this list is a good place to start.