The Mediterranean Diet and its Purpose


Evaluating Diets



Student Name
University Affiliation
Course Title
Instructor’s Name

Evaluating Diets
The Mediterranean Diet and its Purpose
One of the diets currently being used by the public is the Mediterranean diet. A Mediterranean diet entails healthy foods like whole grains, nuts, fruits, vegetables, seafood and beans. This diet describes the traditional dietary habits of people close to the Mediterranean Basin, including the Greeks and Italians. Other cultures, especially in Western countries, have taken up this diet because of its health benefits. According to researchers, the purpose of the Mediterranean diet is to improve health by reducing the development of cardiovascular disease, lengthening the lifespan of an individual, facilitating natural aging, and sustaining healthy weight loss (Estruch & Bach-Faig, 2019).
Key Points of the Mediterranean Diet
The Mediterranean diet focuses on carbohydrates from vegetables and whole grains like broccoli and oats, proteins like beans and healthy fats like olive oil (Lctuu et al., 2019). This diet advocate for the uptake of fewer animal proteins, with the preferred types being fish and seafood. Similarly, the consumption of olive oil prescribed in this diet reduces the need for butter and margarine, which increases the risk of cardiovascular complications (Lctuu et al., 2019). The nuts, avocadoes and seafood contain healthy natural fats that are good for the body. The replacement of red meat with fish and seafood reduces the uptake of red meat, which can have high cholesterol and saturated fats that clog and increase blood vessels’ pressure. The diet eliminates these cardiovascular problems without making the food unpleasant.
Mediterranean Diet Plan
A Mediterranean diet plan constitutes a wide range of fruits, vegetables and whole grains and replaces unhealthy fats like margarine and butter with olive oil, nuts and seeds (GuaschFerr & Willett, 2021). This main component means that meals with refined grains like white bread, pizza and pasta are avoided. Similarly, the diet plan entails moderate quantities of fish, dairy and seafood, which provide the needed proteins (Lctuu et al., 2019). These protein sources mean that the food has little white and red meat because it eliminates processed meats like hot dogs, which are rich in red meat (., 2022). The meal also has few eggs and moderate quantities of red wine to boost the taste of the food. The wine can be one or two glasses for men and only one for women daily. The wine has antioxidants that promote the development of healthy gut bacteria. The other dietary supplements include water and physical exercise, which activate the need for replenishing the body with these foods.
Mediterranean Diet’s Strengths and Weaknesses
The Mediterranean diet is essential because it reduces cholesterol levels by substituting saturated fats like margarine with monosaturated fats like olive oil (Martinez-Gonzalez & Martin-Calvo, 2018). This prevents the risk of developing cardiovascular diseases like type 2 diabetes and hypertension. Similarly, the high fiber content in this food prevents constipation. The diet is easy to stick with due to its simplicity. Also, the diet can help an individual to maintain or reduce weight because it . The diet protects the heart from excessive workload due to overworking blood vessels.
The weaknesses of the diet include the allowance to take wine which can be a challenge for people who are alcohol addicts (Dugdale et al., 2020). The diet may also be time-consuming and costly to prepare. In this period where people are trying to avoid things that consume their time, it may be a challenge to access such a quality diet. Additionally, the menu may not have the adequate minerals required in the body, including iron and calcium. Similarly, the fats in olive oil and nuts can lead increase in weight when consumed in excess.
The diet is healthy because its dietary guidelines indicate the healthy foods consumed. The diet prevents people from the other succulent and juicy foods prepared with saturated fats like margarine or processed, which increase the risk of developing cardiovascular and other health complications. Moreover, the diet is healthy because red meat and the canned foods that people enjoy eating are eliminated. These foods tend to direct people to unhealthy lifestyles.

Dugdale, D. C., Zieve, D., & Conaway, B. (2020). Mediterranean diet. MedlinePlus.
Estruch, R., & Bach-Faig, A. (2019). Mediterranean diet as a lifestyle and dynamic food pattern. European journal of clinical nutrition, 72(1), 1-3.
GuaschFerr, M., & Willett, W. C. (2021). The Mediterranean diet and health: A comprehensive overview. Journal of Internal Medicine, 290(3), 549-566.
Lctuu, C. M., Grigorescu, E. D., Floria, M., Onofriescu, A., & Mihai, B. M. (2019). The Mediterranean Diet: From an to an Emerging Medical Prescription. International journal of environmental research and public health, 16(6), 942.
Martinez-Gonzalez, M. A., & Martin-Calvo, N. (2018). Mediterranean diet and life expectancy; beyond olive oil, fruits, and vegetables. Current opinion in clinical nutrition and metabolic care, 19(6), 401407.
Sotos-Prieto, M., Del Rio, D., Drescher, G., Estruch, R., Hanson, C., Harlan, T., … & Kales, S. N. (2022). Mediterranean dietpromotion and dissemination of healthy eating: proceedings of an exploratory seminar at the Radcliffe Institute for advanced study. International Journal of Food Sciences and Nutrition, 73(2), 158-171.

Place your order
(550 words)

Approximate price: $22

Calculate the price of your order

550 words
We'll send you the first draft for approval by September 11, 2018 at 10:52 AM
Total price:
The price is based on these factors:
Academic level
Number of pages
Basic features
  • Free title page and bibliography
  • Unlimited revisions
  • Plagiarism-free guarantee
  • Money-back guarantee
  • 24/7 support
On-demand options
  • Writer’s samples
  • Part-by-part delivery
  • Overnight delivery
  • Copies of used sources
  • Expert Proofreading
Paper format
  • 275 words per page
  • 12 pt Arial/Times New Roman
  • Double line spacing
  • Any citation style (APA, MLA, Chicago/Turabian, Harvard)

Our guarantees

Delivering a high-quality product at a reasonable price is not enough anymore.
That’s why we have developed 5 beneficial guarantees that will make your experience with our service enjoyable, easy, and safe.

Money-back guarantee

You have to be 100% sure of the quality of your product to give a money-back guarantee. This describes us perfectly. Make sure that this guarantee is totally transparent.

Read more

Zero-plagiarism guarantee

Each paper is composed from scratch, according to your instructions. It is then checked by our plagiarism-detection software. There is no gap where plagiarism could squeeze in.

Read more

Free-revision policy

Thanks to our free revisions, there is no way for you to be unsatisfied. We will work on your paper until you are completely happy with the result.

Read more

Privacy policy

Your email is safe, as we store it according to international data protection rules. Your bank details are secure, as we use only reliable payment systems.

Read more

Fair-cooperation guarantee

By sending us your money, you buy the service we provide. Check out our terms and conditions if you prefer business talks to be laid out in official language.

Read more
Need assignment help? You can contact our live agent via WhatsApp using +1 718 717 2861

Feel free to ask questions, clarifications, or discounts available when placing an order.
  +1 718 717 2861           + 44 161 818 7126           [email protected]
  +1 718 717 2861         [email protected]