Source:  Hillary Proctor, MEATINGPLACE.COM, 8/6/09

The U.S. Department of Defense's Defense Commissary Agency (DeCA) has issued a news release citing evidence a "Mediterranean Diet" that includes very little meat can be good for your health.

The agency referred to a June 24 study from the British Medical Journal, which found a significant decrease in deaths among those who followed a Mediterranean diet. More than 23,000 European men and women participated in the Greek portion of the investigation, and were interviewed regularly over eight-and-a-half years after an initial diet and lifestyle questionnaire.

The DeCA release outlined a proper Mediterranean diet as:

• Lots of fruits and vegetables. Eat five or more servings a day to get the antioxidants and fiber. This summer try grilling some vegetables along with your meat and chicken.
• Fish several times a week. Certain fish such as salmon, trout and albacore tuna are high in omega-3 fatty acids and protein, which are beneficial for heart health.
• Olive oil. Virgin or extra-virgin oils are the least processed oils and have more antioxidants. Try using olive oil mixed with balsamic oil for salad dressing and in marinades.
• Small portions of nuts. Nuts are low in saturated fats and high in good fats. Add some to salads and snacks.
• Drinking red wine in moderation. Red wine has antioxidants and can help reduce the blood's ability to clot due to an aspirin-like effect. No more than one 5-ounce glass of wine daily for women (or men over age 65), and no more than two 5-ounce glasses of wine daily for men under age 65 are recommended.
• Very little red meat is eaten. Try to substitute fish or chicken for red meat when possible. Lean red meat is OK to eat.
• Whole grain bread and pasta. Choose whole grains breads and pastas for the health benefits.