The 9 Dietary Components of The Mediterranean lifestyle

RESEARCHES LOOKED AT THE DIET OF A POPLUATION OF 22,000 PEOPLE IN GREECE. AND FOUND THAT THEIR DIET IMPACTED ON HOW MUCH CARDIOVASCULAR DISEASE OR CANCER WAS IN THE POPULATION. in their research  THEY APPOINTED A POINT SYSTEM FOR THE DIET OF THAT POPULATION. THE METHOD LOOKED AT 9 CATEGORIES OF FOOD. THIS IS SHOWN below. AND ASSIGNED A SCORE OF 0 OR 1 for each. IF YOU EAT THAT CATEGORY IN THE AMOUNT SHOWN EVERY DAY THEN YOU SCORE A POINT OF 1. IF NOT THEN ITS A 0. A 2 POINT IMPROVEMENT FROM 5 TO 7 infers A 25% REDUCTION IN DEATH DUE TO CARDIOVASCULAR DISEASE AND CANCER

Leafy Greens / Carrots / Courgettes / Beets / Spinach

1

Lentils / Peas / Peanuts / Snap Beans / Bean Pods / Kidney Beans / Chick Peas

2

Almonds / Pecan / Walnuts / Cashews

3

Corn / Whole Oats / Brown or Wild Rice / Quinoa

4

Fatty Fish / Omega-3 Algae

5

Olive Oil. But it is the ratio of unsaturated to saturated fats that is key. A ratio of 1.6 to 1 with consumption of higher levels of unsaturated fats adds a point to the score.

6

Dairy is mostly fermented, like yogurts and cheeses. Calcium is readily available in foods like dark leafy greens, legumes and seafood.

7

Fatty Fish / Omega-3 Algae

8

Small glass wine = 1.5 units / Large glass wine = 3 units / Pint = 2 units / A bottle of wine = 14 units

9