Traditional food consumption in the Aegean Diet Plan includes the following:

Dairy products: Most dairy products are eaten in fermented forms, such as yogurt and cheese. Whole milk is used in desserts and puddings. Feta cheese, traditionally made of sheep or goat’s milk, is the most commonly consumed cheese.

Meats: Lamb is the most widely eaten meat. Pork is eaten only by Christians, not by Muslims or Jews. Many Middle Easterners will not combine dairy products or shellfish with the meal. Kosher beef, kosher poultry, lox (brine-cured cold-smoked salmon, much of which is slightly saltier than other smoked salmon), and sardines are also common foods. Legumes such as black beans, chick peas (garbanzo beans), lentils, navy beans, fava beans, and red beans are used in many dishes.

Breads and Cereals: Some form of wheat or rice accompanies each meal. Pita and matzoh (unleavened bread) are common. Filo dough, which is used to make baklava, is also used in many dishes.

Fruits: Fruits tend to be eaten as dessert or as snacks. Fresh fruit is preferred. Fruits made into jams and compotes (a cooked preparation of fruit in syrup) are eaten if fresh fruit is not available. Lemons and concentrated lemon juice are commonly used for flavoring.

Vegetables: Potatoes and eggplant are the most commonly consumed vegetables. Fruit and vegetables are preferred raw or mixed in a salad. Vegetables are often stuffed with rice or meats. Green and black olives are present in many dishes, and olive oil is most frequently used in food preparation.

Benefits of Greek Aegean Diet:

1. Recent research has produced scientific proof that a Greek Aegean diet (which includes olive oil) is not only generally healthful, but that consuming olive oil can actually help lower harmful low density lipoprotein (LDL) cholesterol (often referred to as “bad” cholesterol). Olive oil contains antioxidants that discourage artery clogging and chronic diseases, including cancer.

2. The Aegean diet views two types of protective fats, omega-3 fatty acids and monounsaturated fats, as healthful and places no restrictions on their consumption. Omega-3 fatty acids are found in fatty fish (e.g., sardines, salmon, tuna) and in some plant sources (e.g., pistachios, walnuts and other tree nuts, flaxseed, various vegetables). Monounsaturated fat is abundant in olive oil, nuts, and avocados.

3. It is important to remember that the Greek Aegean diet emphasizes eating whole, unprocessed foods that are extremely low in harmful LDL cholesterol. Recent studies indicate that the use of natural, monounsaturated oils such as olive oil, a balanced intake of vegetables and fish, and a low intake of red meats provides a natural defense against cardiovascular disease.

4. Eating a diet incorporating the traditional foods of the Greek, such as a variety of fruits and vegetables, has been shown to decrease the risk of heart disease. Five important dietary factors of Greek Aegean diet may contribute to the car-dioprotective effect of this eating pattern. These are the inclusion of fish rich in omega-3 fatty acids, olive oil, nuts, and moderate amounts of alcohol, and the exclusion of transfatty acids.