The diseases which are major killers today are cardiovascular (heart) disease and cancer. Therefore our efforts to inform people about nutrition and health are aimed mostly at preventing these diseases.

Coronary heart disease is the largest single cause of death in Australia. Every day, around 80 Australians die from coronary heart disease. Much of the death, disability and illness caused by cardiovascular disease is preventable.

Cancer is mostly a preventable disease. The chief causes of cancer are use of tobacco, and inappropriate diets. In addition:

• Between 30% and 40% of all cases of cancer are preventable by appropriate diets and by physical activity and maintenance of appropriate body weight.
• Diets containing substantial and varied amounts of vegetables and fruits will prevent 20% or more of all cases of cancer.
• Keeping alcohol intake within the recommended limits will prevent up to 20% of cases of cancers of the digestive tract, the colon and rectum, and breast.

Cancer of the colon and rectum is mostly preventable by appropriate diets and by maintaining or increasing physical activity and maintaining appropriate body weight.

What is the Mediterranean Diet?

The Mediterranean diet is not one diet but a range of traditional dietary patterns from around the Mediterranean Sea. This includes Southern Europe from Spain, Portugal and Italy, Greece and Crete and also Tunisia and Morocco in North Africa. The common characteristics are:

High intake of:

• vegetables and fruits
• legumes and pulses
• cereal grains (bread)
• olive oil.

Smaller amounts of animal products:

• fish once per week
• cheese and yoghurt daily
• meat rarely.

Moderate alcohol intake:

• wine in moderation with meals.

Low intake of

• saturated fats
• manufactured foods.

In addition, the diet was ‘frugal’ i.e. not excessive in energy or quantity of food. Foods were minimally processed, locally grown and seasonally fresh. Fresh fruits were the typical dessert and olive oil consumed ‘like oxygen’.