The Mediterranean Diet
Overview of the Mediterranean Diet
This heart healthy diet is rich in fiber and nutrients including omega-3 fatty acids and antioxidants. This diet is based on the healthy eating and lifestyle habits of people living in countries bordering the Mediterranean sea like Italy and Greece. Advocates claim people who follow the Mediterranean diet has shown to decrease the risk of heart related problems such as high blood pressure, high cholesterol, heart attack, stroke, Alzheimer's disease, and Parkinson's disease. Other benefits includes: reduced risk of Type 2 Diabetes, reduced risk of some forms of cancer, and reduced risk of osteoporosis in women.
The Mediterranean Diet Food Pyramid
The Mediterranean Diet Pyramid Breakdown
Physical Activity
Located at the very base of the pyramid is physical activity. In order for the Mediterranean diet to work, daily physical activity must be utilized.
Daily activity can include: walking, running, aerobics, yoga, zumba dance, etc. Just be physically active.
View more types of physical activities.
Whole Grains
The base of the pyramid are foods that are largely consumed by people in countries along the Mediterranean sea like Italy and Greece.
Several of the foods include: whole grain breads, cereals, pasta, potatoes and rice. Use whole wheat grain products only, especially for breads, pasta, and rice. There is plenty of fiber in whole grain products. Fiber is filling, so you should not have a problem feeling hungry on this diet. Whole wheat grains are eaten daily. Always eat in moderation.
Fruits, Beans, Legumes, Nuts, Vegetables
On the next level of the pyramid are fruits and vegetables along with your protein food including beans, legumes, nuts and seeds.
Fruits and vegetables on this diet are eaten multiple times a day. Nuts are a regular item and should be eaten several times a week. Nuts can have a lot of fat so eat only a handful.
Legumes, including soy, beans, and peas should be eaten daily.
Olive Oil and Olives
On the next level of the pyramid is olive oil. Olive oil is a dietary fat and considered an essential nutrient that is beneficial for heart health. The best type of olive oil recommended for the Mediterranean diet is extra virgin olive oil.
As for olives, new research shows olives may provide anti-inflammatory benefits, especially when it involves allergies.
Olive oil is rich in unsaturated fat and antioxidants which provide protection against heart disease by controlling cholesterol levels. Other beneficial effects includes: reduction of body fat and weight, lower risk of ulcers, gastritis, and gallstones.
Butter and margarine have saturated fat-the bad fat. Saturated fat can clog the arteries increasing your risk for heart attack and stroke.
Cheese and Yogurt
Moving up the pyramid is cheese and yogurt. Cheese and yogurt are eaten daily and contain calcium. Calcium is important for bone and heart health
Choose low fat yogurt and cheese daily. Eat in low or moderate amounts. View types of cheese and yogurt.
Fish
Moving up on the pyramid are foods that should be eaten weekly instead of daily. Fish, including shellfish are important sources of protein. Fish such as sardines or salmon and shellfish such as clams or shrimp are good for your heart and brain. They are rich in omega-3 fatty acids.
Fish and shellfish are low in total fat and calories. Bake or broil your fish. Fried foods are not part of the Mediterranean culture of cooking. View commonly eaten fish and shellfish.
Poultry
Moving up the pyramid is poultry. Poultry is a good source of protein with less saturated fat than red meat.
Bake or broil poultry. Eat poultry products once per week.
Eggs
Continuing up the pyramid are eggs. Eggs are a good source of protein and is mainly used for baking in Mediterranean countries.
Eggs yolks are high in cholesterol. Eat eggs in moderation or eat less of it. The egg yolk is a great source of the antioxidant lutein. Lutein is the yellow pigment that gives the yolk its color and is also found in many fruits and vegetables. Lutein is beneficial in keeping your eyes healthy, thus preventing them from cataracts and macular degeneration. Regarding the focus on heart health, research shows that the lutein in eggs may lower the risk of heart attack and stroke by helping prevent blood clots. View types of eggs.
Sweets
Closing in on the top of the pyramid is sweets. Sweets are consumed in small portions.
If you eat sweets, consume very little. In the Mediterranean culture, sugars are usually eaten during special occasions. Natural sugars are mainly from the fruits which are eaten daily several times a day.
View information on sweets.
Meats
Last at the top of the pyramid are meats. Meats are rarely eaten on this diet. Luncheon, deli, and cured meats are not eaten. Red meat has a lot of saturated fat and is bad for your heart.
Meats are eaten at least monthly. Making a turkey burger with lettuce and tomatoes will suffice.
Wine and Water
Outside the realm of the pyramid is wine and water. Wine is consumed regularly but in moderation in the Mediterranean.
Recommended amounts is usually for women, one five-ounce glass of wine per day and for men, up to two five-ounce glass of wine per day. Water obviously is essential for life. Drink at least 6 glasses of water a day.
Do not drink wine if you have a drinking problem involving alcohol.
View on how to pick a wine on the Mediterranean diet.
View on how to pick a wine on the Mediterranean diet.
Watch this short article video on the Mediterranean Diet
The featured book in the article video, Your Heart Needs the Mediterranean Diet by
Emilia Klapp, is an innovative book that offers a glimpse of how a registered dietitian can personalize a lifestyle intervention. The book is unique in that is written in simple-to-follow dialogue that will answer questions about what makes this diet so special.
Tell the Publisher!
I'd like to read this book on Kindle
Don't have a Kindle? Get your Kindle here, or download a FREE Kindle Reading App.*
*Read Using Other Devices
Don't have a Kindle? Get your Kindle here, or download a FREE Kindle Reading App.*
*Read Using Other Devices
Presented in a fun-to-read yet informative manner, it considers the whole person, not just the diet. "The best measure to prolong human life is not to short it" said Doctor Hulefand almost two hundred years ago. Despite this advise, Americans consume high levels of saturated fat and processed foods and they keep a low level of physical activity, two factors that put them at major risk for conditions that threaten to take their lives prematurely. Those in the Mediterranean countries, however, are well known for being some of the healthiest people in the world. The Mediterranean lifestyle has been proven by scientific research to have health benefits, and now it can be followed easily with this guide that includes tips and recipes.
Additional Information
Avoid the use of salt and fat when cooking. The use of herbs and spices are a great way to add flavor to your foods. Herbs and spices contain heart-promoting antioxidants.
Important Information about the Mediterranean Diet
This is not a low fat diet so eating in moderation is the key. This diet can be used by most adults.
Always consult a physician if you have any questions about the diet.
Children, pregnant women, and persons on a special diet, a physician must be consulted as additional requirements or supplements may be needed; only a physician can determine that need.
If you plan to involve the use of wine with this diet, please consult your physician if you have a medical condition or disease process to see if the use of wine is beneficial to you.
If you have a drinking problem that involves alcohol, do not use wine as part of this diet.
Any questions or concerns about your overall health, please notify your physician.
Good Luck on your path being healthy and staying healthy!
Source:
The Mayo Clinic
World's Healthiest Foods
Dr. Oz Show
Dr. Oz Show
U.S.D.A. (United States Department of Agriculture)
About.com
ehowhealth.com
