地中海飲食不是用甚麼減肥方法，而是一種飲食習慣。飲食著重於魚、生果、蔬菜、豆、高纖維的麵包、全穀類、堅果和橄欖油，而少吃肉類、芝士和糖果。在地中海飲食中，平均35%至40%的卡路里來自脂肪。建議食物含豐富單元不飽和脂肪、膳食纖維和ω- 3脂肪酸，卻只含少量飽和脂肪。這些都是對身體有益的，例如可預防心臟病。在地中海飲食中，食材如橄欖油、魚油、堅果或種子油（如油菜籽，大豆，或亞麻籽油），以及堅果（核桃，榛子，杏仁）都是不飽和脂肪的來源。

地中海飲食包含適量的酒，當中以紅酒為主。任何年齡的女性和65歲以上的男性每日不應該攝取超過5安士(148毫升)　的酒，而65歲以下的男性每日則不應該攝取超過10安士(296毫升) 的酒。 攝取過量的酒會增加身體的負擔，增加患上癌症及肝衰竭等風險。

另外，有些關於地中海飲食的資料是需要注意。

第一，因為食物的價格偏高和有些是時令生果和蔬菜，加上較罕見，居住在偏遠地區的人也較難買到。因為地中海飲食的脂肪攝取量高，所以導致體重增加的可能性會較大。

第二，地中海飲食的主要食物為鷹嘴豆或其他豆科食物。對乳膠過敏的人可能會對豆科食物有交叉性的過敏反應。

第三，因為少吃奶類製品，所以身體裡的鐵質有可能減少或導致鈣質流失。進行地中海飲食前，應諮詢醫生或營養師的專業意見。

第四，懷孕、哺乳或患有乳腺癌的女性應避免飲酒。臨床測試指出，地中海飲食基本上對這些女性是安全的，除了飲酒。若從地中海飲食中吸收不到足夠的鐵質，會有需要服用補充品的可能性。

最後，地中海飲食不適宜應用在都市小童身上，因現時沒有足夠科研證實對孩童的好與壞。作出決定前，最好還曷先諮詢醫療專業人士的意見。

作者: 李德瑩, 實習營養師

The Mediterranean diet is not designed as diet for weight loss but a way of eating. It emphasizes eating foods like fish, fruits, vegetables, beans, high-fiber breads, whole grains, nuts, and olive oil. Meat, cheese, and sweets should be consumed less. In Mediterranean diet, average of 35% to 40% of calories are come from fat. Most healthy items include fruits, vegetables, fish and whole grains are commonly rich in monounsaturated fats, fiber, and omega-3 fatty acids; but low in saturated fat. Researches have shown that the traditional Mediterranean diet reduces the risk of heart disease. In addition to olive oil, fish oils, nut or seed oils (such as canola, soybean, or flaxseed oil) and nuts (walnuts, hazelnuts, and almonds) are also the main sources of unsaturated fatty acid.

The Mediterranean diet typically includes moderate amount of wine, usually red wine. This means no more than 5 ounces (148 milliliters) of wine daily for all women and men older than age 65, and no more than 10 ounces (296 milliliters) of wine daily for younger men. Drinking more than these recommendations may increase the risk of health problems, including suffer from certain types of cancer.

Besides, the below is some important information about Mediterranean diet which should be paid attention to:

Firstly, since the cost of the foods are high, and certain fruits and vegetables may only be available by seasons, they are hardly purchased by the people residing in remote areas. Furthermore, there is a risk for weight gain due to high intake of fats.

Secondly, people allergic to latex may cross-allergic to chickpea and other foods from the Leguminosae family, which are the common food in the Mediterranean diet.

Thirdly, there is a risk for reduced iron levels and possible calcium loss, resulting from the reduced consumption of dairy products. Consult a healthcare professional to determine if additional supplementation is necessary.

Fourthly, avoid drinking alcohol if pregnant, breast-feeding or at risk for breast cancer. Clinical studies indicate that the Mediterranean diet is likely safe for pregnant women, with the exception of alcohol consumption. However, the diet may be lacking in iron and supplementation may be necessary.

Lastly, the diet cannot be recommended for children because of a lack of available data. Consult a qualified healthcare provider before making decisions about therapies and/or health conditions.

Author: Chloe Lee HK BioTek Ltd. Nutritionist Intern





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