The Mediterranean Diet
No. 6 - Oils and Fats
In most studies on the Mediterranean Diet this is generally classified as olive oil. It really means eating more monounsaturated fats.
Olive oil is a good choice and is high in monounsaturated fats but so is canola oil. Grapeseed oil may be an even better oil for you than either olive or canola.
The key is that Dr. Trichopoulou’s research looked at the ratio of monounsaturated fat to saturated fat. The findings are clear that it is very important to decrease the use of highly saturated fats like butter, lard, shortening, palm kernel oil, coconut oil, and any oil that has been hydrogenated.
| Good choices | Use carefully | Avoid |
| Olive Oil | Butter | Lard |
| Canola Oil | Coconut milk | Coconut oil |
| Grapeseed oil | Spreads like Smart Balance Light and Promise Light | Stick margarine |
| Safflower oil | Mayonnaise | Vegetable shortening |
| Sesame oil | Avocados | Foods containing hydrogenated oils |
| Tahini (sesame seed butter) | Foods containing palm kernel oil | |
| Peanut butter |
Avocados
Canned Oil Spray
Canola Oil
Choosing Fats
Grapeseed Oil
Olive Oil
Olive Oil, Choosing
Tahini
Mediterranean Diet Basics
The basics of the Mediterranean diet can be broken into 9 important areas of change for your health:
1. Vegetables
No. 1 - Vegetables This one’s pretty easy. It’s pretty much impossible to eat too many vegetables. Keep in mind…
2. Legumes
No. 2 - Legumes As with the wide variety of cabbages you can find in the market, there are lots…
3. Fruits & Nuts
No. 3 - Fruits and Nuts Fruit is the perfect snack. Sweet and satisfying, it’s important to keep your fridge…
4. Cereal Grains
No. 4 - Cereals and Grains Whole grains are really good for you. If you are used to "white" starches…
5. Fish
No. 5 - Fish More fish, less meat. Simple. A lot of people say that they don’t like fish. However,…
6. Oils
No. 6 - Oils and Fats In most studies on the Mediterranean Diet this is generally classified as olive oil.…
7. Dairy Products
No. 7 - Dairy The traditional Mediterranean diet doesn’t have dairy products as a major focus. When dairy is part…
8. Meats
No. 8 - Meats Less meat and lean meats. The median consumption was about 4 ounces of meat per day.…
9. Alcohol
No. 9 - Alcohol There is good evidence that moderate use of alcohol is good for you and this research…