There is confusion about Mediterranean diet right now. Cancer researcher from the University of Melbourne reported on a link between Mediterranean-style eating and the effect on lowering the PSA level. The Mediterranean diet is abundant in functional foods that protect against prostate cancer and cancer mortality. Compared to many Western countries Greece has lower prostate cancer mortality, but every time a new study emerges on the health benefits of Mediterranean eating, many consumers scratch their heads. How could countries that gave us delicatessen, pizza, steak frites and lamb souvlaki teach us anything about healthy eating?

The Mediterranean eating plan is based on foods that have traditionally been consumed by coastal communities. Many of the recipes we typically associate with Mediterranean countries don’t come from beach communities, but from regions farther inland.

What food components are included in the Mediterranean diet?

Mediterranean eating focuses on simple cooking and includes all the foods we already eat, but the proportions are different. It is a plant-based diet but this diet is not vegetarian, with a heavy emphasis on fruits and vegetables, nuts, whole grains, seeds, beans and olive oil. Eggs, dairy, poultry and fish are consumed regularly, but the portions are smaller than typically consumed in a Western diet. Refined sugar and white flour and butter and fats other than olive oil are consumed rarely, if at all. Mediterranean eating also typically includes moderate consumption of red wine. Meat makes only an occasional appearance like once a month, and it’s usually added in small amounts as a spice to flavor sauces, beans and pasta dishes.

The key components of Mediterranean eating have to do with the elevation of the meal as a social event where foods are enjoyed and respected with family and friends. “When you’re in the Mediterranean, your meals are three hours and you savor your food.” Very far from the fast foods notion of 15 minutes top with the TV on.