Mediterranean Diet Center
What is Traditional Mediterranean Diet
Traditional Mediterranean Diet (TMD) is a plant-based diet that is followed by people living in the Mediterranean basin. Some of the countries in the Mediterranean basin include: Greece, Italy, Morocco, Spain, southern France, Lebanon, Turkey, Algeria,Tunisia, and Alexandria in northern Egypt. The people in the area follow a pattern of eating that focuses primarily on olive oil, fish, fruits, vegetables, legumes, nuts, and grains.
The ingredients of this diet are primarily composed of the following:
- Good proteins: mainly from plants and fish.
- Good oils: olive oil and fish oil.
- Good carbohydrates: complex carbohydrates from grains.
- A lot of fiber: from vegetables, fruits, grains, and legumes.
- Abundance of phytochemicals and other micronutrients. Bio-availability of powerful Antioxidants from plants, including, herbs, spices, and nuts.
The benefits of these ingredients are remarkable. Scientific articles and studies are referenced on different pages on this site; go to the benefits of fruits and vegetables page to learn about phytochemicals, olive oil, and fiber.
The purpose of this site is to empower individuals to take action to improve their health by following the Steps Towards the Traditional Mediterranean Diet.
Variety is the key in the Mediterranean diet. For example, a variety of traditional small dishes called Mazzas (Meze in Greek) are served at meals in Greek and Lebanese cuisines. At MDC we call it the cocktail diet. This is because it includes different foods in one meal. Due to its food diversity, the TMD addresses a wide scope of health issues thus playing a role in prevention and managing many diseases. For more detail refer to Consider the Facts or check Mediterranean Health in News and Journals. The TMD targets two main causes of diseases, inflammation and free radicals.
Visit the site below to learn more about a recent study regarding Mediterranean Diet and the prevention of a heart attack and stroke. This study was published in February 2013 by New England Journal of medicine. Dr. Walter Willett, chair Department of Nutrition, at Harvard School of Public Health commented on this remarkable research in USA Today.
New research (Dec. 2014) conducted by Harvard University and Brigham & Women Hospital shows that women who follow Mediterranean Diet live longer. Watch the following video by CNN.
http://www.cnn.com/2014/12/03/health/mediterranean-diet-longevity/index.html?hpt=he_c1
To watch other CNN/CBS videos 
go to
http://www.cnn.com/video/?hpt=hp_bn13#/video/bestoftv/2013/02/26/exp-cohen-mediterranean-diet.cnn
CBS News covered the same outstanding research. The research covers both heart attack and stroke.
"Dr. Keys started the research in 1958. Since then scientific data continues to demonstrate the unchallenged superior benefits of the Traditional Mediterranean Diet on health and longevity." Samir Hamdan, BS, DC, founder of MDC.
The Seven Countries Study; Dr. Ancel Keys, University of Minnosota
http://www.sph.umn.edu/epi/history/overview/
Mediterranean Diet still healthy when authentic, not Americanized; 2000 http://archives.cnn.com/2000/FOOD/news/05/01/mediterranean.eating.wmd/index.htm
Mediterranean Diet is the best for your heart. March 2015 research.
http://www.cbsnews.com/news/mediterranean-diet-cuts-risk-of-heart-disease-nearly-in-half/
MDC keeps you posted on new scientific research related to Mediterranean Diet. This site was last updated on 03/04/2021.
OPC's (oligomeric proanthocyannidins) present in grape seeds and skin; OPC's are super antioxidants.
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Traditional Mediterranean Diet will reduce risks of developing many conditions including the following:
- Coronary Heart Disease
- Certain cancer (in general)
- Certain breast cancer
- Colon cancer
- Prostate cancer
- Metabolic syndrome
- Diabetes 2
- Alzheimer's
- Parkinson's
- Depression
- Rheumatoid arthritis
- Stroke
Adherence to Traditional Mediterranean diet will reduce mortality rate and promotes longevity.
To learn more about the scientific research go to
Mediterranean Diet in News and Journals on this site.
TMD plays a major role in weight management. Many weight loss programs like Atkins Diet, South Beach Diet, and Sonoma Diet refer to the Mediterranean Diet in their publications.
To learn more about our weight management strategies, go to Weight Management
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