Mediterranean Diet

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The Mediterranean /ˌmɛdɪtəˈreniən/ Diet is rich in vegetables, fruit, peas/pi/ and beans (legumes/'leɡju:m/) and grains/ɡren/. It also contains moderate/'mɑdərət/ amounts of chicken and fish. There is little red meat and most fat is unsaturated /ʌn'sætʃə'retɪd/ and comes from olive/ˈɑlɪv/ oil and nuts. Having a small amount of red wine has been shown to increase the health benefits.

Mediterranean /ˌmɛdɪtəˈreniən/

* n. 地中海

* adj. 地中海的

* peas/pi/

* n. 豌豆

* legumes/'leɡju:m/

* n. 豆类；豆科植物；蔬菜（legume的复数）

* grains/ɡren/

* n. 粮食；颗粒；[作物] 谷物；纹理

* moderate/‘mɑdərət/

* adj. 稳健的，温和的；适度的，中等的；有节制的

* unsaturated /ʌn'sætʃə'retɪd/

* adj. 不饱和的

* olive/ˈɑlɪv/

* n. 橄榄；橄榄树；橄榄色

* adj. 橄榄的；橄榄色的

In combination/ˌkɑmbɪ'neʃən/ with moderate exercise and not smoking, the Mediterranean Diet offers a scientifically researched, affordable, balanced and health-promoting lifestyle choice.

health-promoting 促进健康

The health benefits

The typical Western diet is high in animal fats, sugar and preservatives/prɪ'zɝvətɪv/ but low in fruit and vegetables. Scientific research has shown that this food combination is partially/'pɑrʃəli/ responsible for triggering many chronic/‘krɑnɪk/ diseases and cancers.

preservatives/prɪ'zɝvətɪv/

* n. 防腐剂；预防法；防护层

Research has also shown that following a Mediterranean diet can reduce the chance of developing conditions such as heart disease, type 2 diabetesˌdaɪə’bitiz/, high blood pressure, obesity/oˈbisɪti/, some cancers, Parkinson's disease and Alzheimer's disease.

It can also be useful for people wishing to lose weight as it is rich in fruit and vegetables and lower in sugars and saturated fats than a typical Western diet.

Switching from a Western to a Mediterranean diet represents a healthy lifestyle choice. It can reduce the risk of a premature/ˌprimə'tʃʊr/ death and increase the chance of a healthy retirement /rɪ'taɪɚmənt/, free from long-term medication.

premature/ˌprimə'tʃʊr/

* adj. 早产的；不成熟的；比预期早的

* retirement /rɪ'taɪɚmənt/

* n. 退休，退役

The Mediterranean Diet

The term 'Mediterranean Diet' describes a specific mix of dietary/'daɪə,tɛri/ food ingredients, shown to promote health and long life in people from many countries, including the UK and USA.

The word Mediterranean refers to the origins of the diet, rather than to specific foods such as Greek or Italian foods.

Using a wide range of fruits and vegetables gives the body maximum access to sources of vitamins, minerals and other trace nutrients. There are individual foods within the Mediterranean Diet which are particularly beneficial/ˌbɛnɪ'fɪʃl/ to health, such as olive oil, garlic/'ɡɑrlɪk/ and some fruits and vegetables but overall it is the combination of foods within a healthy lifestyle which is linked to improved health.

trace

1. 稀有元素，微量

2. garlic/'ɡɑrlɪk/

3. n. 大蒜；蒜头

The overuse of salt in flavouring/'fleivəriŋ/ Western-style meals and fast foods has been linked with increased blood pressure. The healthy alternative is to replace the excess/ˈɛkˌsɛs/ salt with herbs /hɝb/ and also garlic, as Mediterranean people have done for many years. This can also add new flavours/ˈflevɚ/ to quite simple pasta, rice dishes and stews /stju:/.

flavouring/'fleivəriŋ/

* n. 香料；调味料

* v. 给…加味（flavour的ing形式）

* herbs /hɝb/

* n. 香草，药草

* flavours/ˈflevɚ/

* n. 香味；滋味

* vt. 给……调味；给……增添风趣

* stews /stju:/

* v. 炖；焦虑（stew的三单形式）

* n. 炖汤；杂烩（stew的复数）

General principles

The Mediterranean Diet is not about quick fix superfoods. Nor is it a strict list of what you should not eat. Rather, the Mediterranean Diet is a formula for healthy day-to-day eating over the long term. Here's a quick guide for those who would like to try it:

* Maximise  /ˈmæksəˌmaɪz/ your intake of vegetables, peas and beans (legumes), fruits and wholegrain/'holɡren/ cereals/'sɪrɪəl/.

* Limit your red meat intake - fish and poultry/'poltri/ are healthier substitutes/'sʌbstɪtut/.

* Where possible, use mono-unsaturated olive oil or rapeseed/'repsid/ oil in place of animal fat such as butter or lard /lɑrd/.

* Limit your intake of highly processed fast foods and ready meals, which may be high in salt and saturated fat.

* Eat no more than moderate amounts of dairy /'dɛri/ products and preferably low-fat ones.

* Do not add salt to your food at the table - there is already plenty in the food.

* Snack /snæk/ on fruit, dried fruit and unsalted nuts rather than cakes, crisps and biscuits/'biskits/.

* Drink (red) wine during meals but no more than two small glasses per day.

* Water is the best 'non-alcoholic /ˌælkə'hɔlɪk/ beverage/'bɛvərɪdʒ/' (as opposed to sugary drinks), although health benefits have also been claimed for various teas and coffee.

Maximise  /ˈmæksəˌmaɪz/

* vt. 把…增加到最大限度；尽量增大（等于maximize）

* cereals/'sɪrɪəl/

* n. [作物] 谷类；谷类食品

* poultry/'poltri/

* n. 家禽

* 家禽肉

* substitutes/'sʌbstɪtut/

* n. 代用品；代替者

* vi. 替代

* vt. 代替

* rapeseed/'repsid/

* n. 油菜籽

* lard /lɑrd/

* vt. 润色，点缀；涂加猪油

* n. 猪油

* dairy /'dɛri/

* n. 奶制品；乳牛；制酪场；乳品店；牛奶及乳品业

* adj. 乳品的；牛奶的；牛奶制的；产乳的

* Snack /snæk/

* n. 小吃，快餐；一份，部分

* vi. 吃快餐，吃点心

* biscuits/'biskits/

* n. 饼干；小面包（biscuit的复数形式）

* beverage/‘bɛvərɪdʒ/饮料

Mediterranean Diet ingredients

Vegetables and fruits

The World Health Organization (WHO) - and the UK Government's Change4Life campaign - recommend we eat five portions /'pɔ:ʃən/ of fruit and vegetables a day. This guidance is partly based on research into the Mediterranean Diet. Other governments recommend higher levels of fruit and vegetables, such as seven or even ten portions daily.

portions /'pɔ:ʃən/

* n. 部分（portion的复数形式）；加大份量

A wide variety of fresh vegetables and fruits is an important part of the Mediterranean Diet. Tinned /tɪnd/, dried and frozen fruit or vegetables are also valuable in the diet.

Tinned /tɪnd/

* adj. 罐头的；镀锡的，包马口铁的；听装的

* v. 包以马口铁（tin的过去分词）

They are high in fibre /ˈfaɪbɚ/, antioxidants/ˌæntɪ'ɑksɪdənt/ and vitamins/'vaɪtəmɪn/, especially vitamin C.

They help to reduce the risk of heart disease, cancers and bowel /'baʊəl/ problems.

fibre /ˈfaɪbɚ/

* n. 纤维；纤维制品

* antioxidants/ˌæntɪ'ɑksɪdənt/

* n. [助剂] 抗氧化剂；硬化防止剂；[助剂] 防老化剂

* bowel /'baʊəl/

* n. 肠；内部；同情

* vt. 将……的肚肠取出

Cereals /‘sɪrɪəl/

Cereals should be wholegrain where possible, such as wholemeal bread or brown /braʊn/ rice or pasta.

brown rice brown rice

Examples are wheat, barley/'bɑrli/, oats /ots/, millet/'mɪlɪt/, corn /kɔrn/ and rice. They are found in cereal flakes/flek/, pasta, bread, couscous /‘kʊskʊs/ and crackers /'krækɚz/.

barley/'bɑrli/

* n. 大麦

* oats /ots/

* n. 燕麦；燕麦片（oat的复数）；燕麦粥

* millet/'mɪlɪt/

* n. 小米；粟；稷；黍的子实

* corn /kɔrn/

* n. （美）玉米；（英）谷物；[皮肤] 鸡眼

* vt. 腌；使成颗粒

* crackers /'krækɚz/.

* n. 咸饼干

* couscous /‘kʊskʊs/ Couscous is a North African dish of small steamed balls of semolina, usually served with a stew spooned on top.

They provide carbohydrate /ˌkɑrbo'haɪdret/, protein /'protin/, fibre, vitamins and minerals /'mɪnərəl/.

carbohydrate /ˌkɑrbo'haɪdret/

* n. [有化] 碳水化合物；[有化] 糖类

* protein /‘protin/

* n. 蛋白质；朊

* adj. 蛋白质的

They help to reduce bowel problems, including cancers; they help to lower cholesterol /kə’lɛstərɔl/, which can reduce the risk of heart disease.

Fish

Various types of fish are important in the Mediterranean Diet. White fish such as cod/kɑd/, plaice /ples/, haddock /'hædək/, hake/hek/ and halibut /'hælɪbət/ are a good source of protein which is low in fat.

cod/kɑd/

* n. [鱼] 鳕鱼；愚弄；哄骗

* vi. 欺骗；愚弄

* vt. 愚弄；欺骗

* plaice /ples/

* n. 鲽鱼；比目鱼

* haddock /'hædək/,

* n. [鱼] 黑线鳕（鳕的一种）

* hake/hek/

* n. 狗鳕，鳕鱼类

* halibut /'hælɪbət/

* n. [鱼] 大比目鱼（复数halibut）

Shellfish /'ʃɛl'fɪʃ/ such as prawns/prɔ:n/, crab/kræb/, lobster /'lɑbstɚ/ and mussels/'mʌsəl/ contain protein and some trace minerals

Shellfish /‘ʃɛl'fɪʃ/

* n. 甲壳类动物；贝类等有壳的水生动物

* prawns/prɔ:n/

* n. 对虾，明虾

* vi. 捕虾

* crab/kræb/,

* n. 螃蟹；蟹肉；脾气乖戾的人；起重机

* lobster /'lɑbstɚ/

* n. 龙虾

* 龙虾肉

* mussels/'mʌsəl/

* n. [无脊椎] 贻贝（mussel的复数）；[水产] 淡菜；双壳类

Oily fish also contains omega /o'mɛɡə/-3 fatty acids/'æsɪd/ and vitamins A and D. Omega-3 fatty acids may reduce the risk of heart disease, some cancers and dementia/dɪ'mɛnʃə/; they are also thought to be helpful for brain development and in the treatment of depression.

fatty acids

* 脂肪酸

* acids/'æsɪd/

* n. 酸；<俚>迷幻药

* adj. 酸的；讽刺的；刻薄的

* dementia/dɪ'mɛnʃə/

* 痴呆症

Note: some oily /'ɔɪli/ fish contain low levels of toxic heavy metals. Pregnant women and those trying for a baby should limit their intake of tuna /'tunə/, shark and swordfish /'sɔrdfɪʃ/.

oily /‘ɔɪli/

* adj. 油的；油质的；油滑的；油腔滑调的

toxic/'tɑksɪk/

* adj. 有毒的；中毒的

* tuna /‘tunə/

* n. 金枪鱼，鲔鱼

* swordfish /'sɔrdfɪʃ/.

* 剑鱼

Legumes/'leɡju:m/

These are vegetables which grow in pods/pɑd/. They include peas, beans, lentils/'lentil/, chickpeas /'tʃɪk'pi/ and peanuts /ˈpiˌnʌts/. They form quite an important part of the Mediterranean Diet and are a useful base for soups and stews /stju:/, as well as being found in hummus and eaten on their own - for example, as baked beans.

pods/pɑd/.

* n. 蚕茧；豆荚

* lentils/'lentil/

* n. 扁豆；[作物] 小扁豆；腌扁豆；鲜扁豆（lentil的复数）

* peanuts /ˈpiˌnʌts/.n. [作物] 花生；小人物；小零碎；微不足道的钱

They provide protein, carbohydrate, fibre and vitamins. They are associated with a reduced risk of heart disease.

Fats and oils

When cooking Mediterranean-style meals, mono-unsaturated /ʌn'sætʃə'retɪd/ oils are used to replace saturated animal fats, such as butter and lard/lɑrd/. Olive oil is the traditional oil used in the Mediterranean region but rapeseed oil produced in the UK has similar uses and benefits.

unsaturated /ʌn'sætʃə'retɪd/

1. 非饱和

2. lard/lɑrd/

3. n. 猪油

Healthier mono-unsaturated oils are also found in olives, nuts, seeds and avocados. /ˌævə’kɑdo/

Vegetables can be roasted/'rəustid/ with small amounts of olive oil. Olive oil is often used in dressings/'dresiŋz/ for salads/'sæləd/. You can also dip bread into it as an alternative to using butter.

roasted/'rəustid/

* adj. 烤的

* v. 热煨（roast的过去分词）

* dressings/'dresiŋz/

* n. 敷料剂；调味品（dressing的复数形式）

* salads/‘sæləd/

* n. 色拉（salad的复数形式）

Overall, although typical Western and Mediterranean diets can have a similar total fat content, the Mediterranean Diet is high in health-protective mono-unsaturated fat. However, consuming too much fat of any type can contribute to obesity.

Nuts and seeds

Nuts such as almonds /'ɑ:mənd/, chestnuts /'tʃɛsnʌt/, walnuts/'wɔ:lnʌt/, cashews/'kæʃu:/ and Brazil nuts, and also seeds such as pumpkin, sunflower, sesame /'sɛsəmi/ and poppy/'pɑpi/, provide protein, fibre, vitamins and minerals, as well as being high in 'good' unsaturated fats.

almonds /'ɑ:mənd/

* n. [食品] 杏仁；杏仁粉（almond的复数）

* chestnuts /'tʃɛsnʌt/n. 栗子

* walnuts/'wɔ:lnʌt/

* n. [园艺] 核桃（walnut的复数形式）

* cashews/‘kæʃu:/

* n. 腰果（等于cashew nut）；腰果树

* adj. 漆树科的

* sesame /'sɛsəmi/

* n. 芝麻

* poppy/‘pɑpi/

* n. 罂粟花；罂粟属植物；深红色

* adj. 罂粟科的

Try to avoid salted nuts, as salt can raise blood pressure. As with all high-fat foods, consuming too much can contribute to obesity.

White meat

Lean chicken, turkey and other poultry is high in protein, vitamins and minerals. It is best to remove the skin and any visible fat.

When white meat is served in processed foods such as pies, burgers and fried/fraɪd/ chicken it is generally much higher in animal fat and so is not a healthy choice.

Foods to eat in smaller quantities

Wine

Wine, particularly red wine, is often consumed as part of a traditional Mediterranean diet. It contains antioxidants and anti-inflammatory /ɪn'flæmə'tɔri/ chemicals and can help to protect against heart disease.

However, alcohol in excess is not healthy and current health guidelines for men and women recommend no more than two small glasses of wine daily, preferably /ˈpr ɛfərəblɪ/ with a couple of alcohol-free days during the week. Wine is also quite high in calories and can therefore contribute to obesity.

Pregnant women should not drink any alcohol.

Dairy produce

Milk, yoghurt, cheese, butter and cream /krim/ are consumed in smaller quantities in a Mediterranean diet than in a Western diet.

Dairy products contain protein, vitamins A and B12 and calcium/'kælsɪəm/. However, some are also high in saturated fat, especially cream and butter. Choosing lower-fat cheeses such as cottage cheese, mozzarella or feta rather than cream cheese or cheddar will reduce your saturated fat intake. Choosing semi-skimmed/skɪm/ or skimmed milk rather than full-cream milk is also a lower fat option.

calcium/'kælsɪəm/.

* n. [化学] 钙

* skimmed/skɪm/  脱脂的

Red meat

Red meat such as beef, pork or lamb /læm/ is eaten in smaller quantities in the Mediterranean Diet than in the Western diet. Meat is high in protein, vitamins and minerals (especially iron/'aɪɚn/) but tends to be higher in fat (particulary saturated fat) compared with the fat content of poultry.

lamb /læm/

* n. 羔羊，小羊；羔羊肉

* vt. 生小羊，产羔羊

* vi. 生小羊，产羔羊

When found in processed foods such as pies and sausages/'sɔsɪdʒ/, it is likely to be higher in fat and lower in nutritional value.

sausages/'sɔsɪdʒ/

* n. [食品] 香肠， 腊肠（sausage的复数形式）

Red meat can form part of a healthy diet but it may be better to keep it as a treat/trit/, such as Sunday dinner, or to make it into a stew or casserole /'kæsərol/ with lots of vegetables. In this way, you are consuming less red meat overall.

treat/trit/

* vi. 探讨；请客；协商

* n. 请客；款待

* casserole /'kæsərol/

* n. 勺皿；砂锅菜；餐桌上用有盖的焙盘

* vi. 用焙盘焙

Potatoes

Potatoes can be a healthy choice, depending on the cooking method. They contain fibre, vitamins B and C and potassium /pəˈtæsiəm/. However, they also contain a lot of starch/stɑrtʃ/ which is rapidly converted to glucose. High available starch content can be associated with an increased risk of type 2 diabetes. Potatoes do not have the same health benefits as other vegetables so are listed separately.

potassium /pəˈtæsiəm/

* n. [化学] 钾

* starch/stɑrtʃ/

* n. 淀粉；刻板，生硬

Simpler cooking methods such as boiling, baking or mashing /mæʃ/ (without butter) are healthier choices than chips /tʃips/, roast potatoes or crisps /krisps/.

mashing /mæʃ/

* v. 捣碎；磨碎（mash的ing形式）

* chips /tʃips/n. [食品] 炸土豆条

Sweets and desserts

Sweet foods such as cakes, biscuits and sweets should only be eaten in small quantities, perhaps as an occasional treat. As well as sugar which is a major contributor to type 2 diabetes and tooth decay/dɪ'ke/, they often contain high levels of saturated fat.

decay/dɪ'ke

* n. 衰退，[核] 衰减；腐烂，腐朽

They may have some nutritional value. For example, milk-based desserts contain calcium, and many desserts contain fruit, although supermarket desserts rarely contain enough fruit to count as a portion. However, in general, sweet foods should be eaten only in small quantities.

Adopting a strict Mediterranean diet

Scientific research has shown that the closer we can get to the ideal Mediterranean diet, outlined in the pyramid chart below, the greater the health advantage. The benefits of adopting the whole dietary pattern are greater than the health-giving properties of each type of food.

A guide to portions or servings described in the pyramid/'pɪrəmɪd/ is as follows:

* Vegetables: a cup of raw leafy vegetables or half a cup of other vegetables.

* Potatoes: 100 g.

* Legumes: one cup (100 g) of cooked dry beans.

* Nuts: 30 g. Eat as a snack or sprinkle on food for added taste.

* Fruit: one apple, banana, one orange, 200 g of melon or watermelon, 30 g of grapes.

* Meat: 60 g of cooked lean meat or fish.

* Grains: half a cup (50-60 g) of cooked pasta or rice; one slice of bread (25 g).

* Dairy: one cup of milk or yoghurt; 30 g of cheese.

* Eggs: one egg.

* Wine: 125 ml glass of average-strength red wine.

In summary

The strict /strɪkt/ Mediterranean Diet has been assessed and found to contain all the essential nutrients required for normal health. It also avoids excessive consumption /kən'sʌmpʃən/ of ingredients linked to ill health.

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Sentences

Having a small amount of red wine has been shown to increase the health benefits.

In combination/ˌkɑmbɪ'neʃən/ with moderate exercise and not smoking

It can also be useful for people wishing to lose weight as it is rich in fruit and vegetables and lower in sugars and saturated fats than a typical Western diet.

It can reduce the risk of a premature/ˌprimə'tʃʊr/ death and increase the chance of a healthy retirement /rɪ'taɪɚmənt/, free from long-term medication

Using a wide range of fruits and vegetables gives the body maximum access to sources of vitamins, minerals and other trace nutrients.

They are high in fibre /ˈfaɪbɚ/, antioxidants/ˌæntɪ'ɑksɪdənt/ and vitamins/'vaɪtəmɪn/, especially vitamin C.

They help to reduce the risk of heart disease, cancers and bowel /'baʊəl/ problems.

they are also thought to be helpful for brain development and in the treatment of depression.

Try to avoid salted nuts, as salt can raise blood pressure

Sweet foods such as cakes, biscuits and sweets should only be eaten in small quantities,

However, in general, sweet foods should be eaten only in small quantities.