The Ten Dietary Commandments

These characteristics of the

“traditional”
Cretan Mediterranean diet
conceptualized from the doctoral studies of:
Dr Catherine Itsiopoulos APD
BSc(Hons) Grad Dip Diet MPH PhD

Collaborators: Professor Kerin O’Dea

Dr Laima Brazionis
Dr Karen Walker
Dr Allison Hodge

© Itsiopoulos, C (2010)
The archetypal Mediterranean Diet:
Greek “Cretan” Diet
7-Countries Study
Food Consumption of Greek Men from Crete in the
Seven Countries Study
(Greek men aged 40-59; years 1960-65)

Food group g/day

N 31 persons
Bread 380
Cereals 30
Potatoes 190
Legumes 30
Vegetables 191
Fruit 464
Meat 35
Fish 18
Eggs 25
Cheese 13
Milk 235
Sugars 20
Pastries 0
Alcohol 15
Other foods 107
Total Animal foods 326
Total plant foods 1285
Plant/Animal food ratio 3.94

Source: Kromhout D., Keys A., Aravanis C. et al. Food

Consumption patterns in the 1960s in seven countries.
Am J Clin Nutr 1989;49:889-94.

© Itsiopoulos, C (2010)
 Olive Oil as the
major source of fat

60mls/day

© Itsiopoulos, C (2010)
 Vegetables with every meal:
include leafy greens and tomatoes

Include:
•100g leafy greens
•100g tomatoes
•200g other veggies

© Itsiopoulos, C (2010)
 “Horta”
Wild Edible Greens
Try these……..
raw cooked

© Itsiopoulos, C (2010)
Purslane: Contains n3 FAs

© Itsiopoulos, C (2010)
Legumes at least twice a week

•250g serve
•2 x per week

© Itsiopoulos, C (2010)
Fish at least twice per week

•150-200g serves
•2 x per week
•Include oily fish

© Itsiopoulos, C (2010)
Meat less often

Less meat -
•Beef, lamb, pork, chicken
•Not more than once per week

© Itsiopoulos, C (2010)
Fresh fruit every day

© Itsiopoulos, C (2010)
Dried fruit and nuts as snacks

Walnuts are high

in ALA

© Itsiopoulos, C (2010)
Yoghurt everyday
enjoy with honey and walnuts

Cheese in moderation
© Itsiopoulos, C (2010)
Wholegrain breads and cereals
in moderate quantities with meals

© Itsiopoulos, C (2010)
Wine in moderation and
always with meals

•1-2 glasses/day
•Always with meals
•Don’t get drunk

© Itsiopoulos, C (2010)
Sweets for special occasions
only!

© Itsiopoulos, C (2010)
 Practical Applications
1. Use olive oil as the main added fat (60 mls /day);
2. Eat vegetables with every meal (include 100g leafy
greens and 100g tomatoes, and 200g other
vegetables/day);
3. Include at least two legumes meals (250g serve) per
week);
4. Eat at least two servings of fish (150-200g serves) per
week and include oily fish;
5. Eat meat (beef, lamb, pork and chicken) less often
and not more than once per week;
6. Fresh Fruit everyday and dried fruit and nuts as
snacks or dessert;
7. Eat yoghurt everyday and cheese in moderation;
8. Include wholegrain breads and cereals with meals;
9. Consume wine in moderation (1-2 glasses per day)
and always with meals and don’t get drunk;
10. Have sweets or sweet drinks for special occasions
only.
© Itsiopoulos, C (2010)