What is Mediterranean Diet?
The Mediterranean region includes three continents and more than 15 countries. People from Italy, Greece, France, Spain and other Mediterranean countries traditionally eat a diet consisting mainly of grains, legumes, fruits, vegetables, nuts, seeds and olive oil.
Benefits of the Mediterranean Diet
Why should I follow the Mediterranean Diet?
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There are many reasons to follow the Mediterranean Diet! Scientific evidence shows that it can help you:
1. Avoid Diabetes2. Nurture Healthier Babies
3. Ward off Parkinson's Disease
4. Reduce Asthma
5. Achieve Weight Loss and Weight Management Goals
6. Resist Depression
7. Lower Your Risk of Heart Disease and High Blood Pressure
8. Fight Certain Cancers and Chronic Diseases
Researchers have found that a higher intake of monounsaturated and polyunsaturated fat and lower intake of saturated fat and trans-fatty acids is associated with a decreased risk of heart disease and cancer.
- Saturated fat tends to be hard fat, such as the fat in red meat, butter, cheese, whole milk and ice cream.
- Trans-fatty acids are formed when vegetable oils are hardened or hydrogenated to form margarine or shortening.
Although as much as 40% of total daily calories are from fat in the traditional Mediterranean diet, cardiovascular disease is substantially decreased. As a monounsaturated fatty acid, olive oil does not raise cholesterol to the same extent as do saturated fats. Olive oil is also a good source of antioxidants. Eating fish a few times per week benefits the Mediterraneans by increasing the amount of omega-3 fatty acids. Eating red meat sparingly seems to also increase health by lowering cholesterol.
10 Simple Steps to Begin
1. Change the way you think about meat.
If you eat meat, have smaller amounts. For example, add small strips of sirloin to a vegetable sauté, or garnish a dish of pasta with diced prosciutto. As a main course, have smaller portions (3 ounces or less) of chicken or lean meat.
2. Eat lots of vegetables.
There are so many choices! From a simple plate of sliced fresh tomatoes drizzled with olive oil and topped with crumbled feta cheese to stunning salads, garlicky greens, fragrant soups and stews, healthy pizzas, or oven-roasted medleys, vegetables are vitally important to the fresh tastes and delicious flavors of the Mediterranean Diet. If necessary use organic products.
3. Always eat breakfast.
Start your day with fiber-rich foods such as fruit and whole grains that can keep you feeling pleasantly full for hours. Layer granola, yogurt, and fruit, or mash half an avocado with a fork and spread it on a slice of whole grain toast.
4. Eat seafood twice a week.
Fish such as tuna, herring, salmon, and sardines are rich in heart-healthy omega-3 fatty acids, and shellfish including mussels, oysters, and clams have similar benefits for brain and heart health.
5. Cook a vegetarian meal one night a week.
Build these meals around beans, whole grains, and vegetables, and heighten the flavor with fragrant herbs and spices. When one night feels comfortable, try two nights per week.
6. Use good fats.
Include sources of healthy fats in daily meals, especially extra-virgin olive oil, nuts, peanuts, sunflower seeds, olives, and avocados.
7. Enjoy some dairy products.
Eat Greek or plain yogurt, and try small amounts of a variety of cheeses.
8. For dessert, eat fresh fruit.
Choose from a wide range of delicious fresh fruits - from fresh figs and oranges to pomegranates, grapes and apples. Instead of daily ice cream or cookies, save sweets for a special treat or celebration.
9. More physical activity
Look for ways to be more active. Good food alone isn't enough to live a healthy life. Getting enough physical activity is very important. Start with 30-60 minutes of moderate exercise 5 times a week. Moderate exercise includes ac tivities like walking, biking, or swimming.
10.Reduce Stress
Managing stress is all about taking charge: of your thoughts, emotions, schedule, and the way you deal with problems. If stress has you anxious, tense and worried, consider trying meditation. Spending even a few minutes in meditation can restore your calm and inner peace.
1. Change the way you think about meat.
If you eat meat, have smaller amounts. For example, add small strips of sirloin to a vegetable sauté, or garnish a dish of pasta with diced prosciutto. As a main course, have smaller portions (3 ounces or less) of chicken or lean meat.
2. Eat lots of vegetables.
There are so many choices! From a simple plate of sliced fresh tomatoes drizzled with olive oil and topped with crumbled feta cheese to stunning salads, garlicky greens, fragrant soups and stews, healthy pizzas, or oven-roasted medleys, vegetables are vitally important to the fresh tastes and delicious flavors of the Mediterranean Diet. If necessary use organic products.
3. Always eat breakfast.
Start your day with fiber-rich foods such as fruit and whole grains that can keep you feeling pleasantly full for hours. Layer granola, yogurt, and fruit, or mash half an avocado with a fork and spread it on a slice of whole grain toast.
4. Eat seafood twice a week.
Fish such as tuna, herring, salmon, and sardines are rich in heart-healthy omega-3 fatty acids, and shellfish including mussels, oysters, and clams have similar benefits for brain and heart health.
5. Cook a vegetarian meal one night a week.
Build these meals around beans, whole grains, and vegetables, and heighten the flavor with fragrant herbs and spices. When one night feels comfortable, try two nights per week.
6. Use good fats.
Include sources of healthy fats in daily meals, especially extra-virgin olive oil, nuts, peanuts, sunflower seeds, olives, and avocados.
7. Enjoy some dairy products.
Eat Greek or plain yogurt, and try small amounts of a variety of cheeses.
8. For dessert, eat fresh fruit.
Choose from a wide range of delicious fresh fruits - from fresh figs and oranges to pomegranates, grapes and apples. Instead of daily ice cream or cookies, save sweets for a special treat or celebration.
9. More physical activity
Look for ways to be more active. Good food alone isn't enough to live a healthy life. Getting enough physical activity is very important. Start with 30-60 minutes of moderate exercise 5 times a week. Moderate exercise includes ac tivities like walking, biking, or swimming.
10.Reduce Stress
Managing stress is all about taking charge: of your thoughts, emotions, schedule, and the way you deal with problems. If stress has you anxious, tense and worried, consider trying meditation. Spending even a few minutes in meditation can restore your calm and inner peace.
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