A Mediterranean style diet is
any diet originating from the Mediterranean.
A Mediterranean style diet can have many faces. Because with so many different cultures and agricultural products in the area, you’re going to get lots of variations on the diet. But the one thing they all have in common is, they all contribute to over all health and weight loss.Here’s 5 characteristics of a Mediterranean style diet. 1. High consumption of fruits, vegetables, bread and other cereals, potatoes, beans, nuts and seeds. 2. Olive oil is an important monounsaturated fat source. 3. Dairy products, fish and poultry are consumed in low to moderate amounts, and little red meat is eaten. 4. Eggs are consumed zero to four times a week. 5. Wine is consumed in low to moderate amounts with meals. People who follow this type of diet end up eating much less saturated fat than those who eat the average American diet. More than half the fat calories in a Mediterranean diet come from monounsaturated fats (mainly from olive oil). And the important thing to understand here is, monounsaturated fat doesn't raise blood cholesterol levels the way saturated fat does. That’s a big reason why the incidence of heart disease in Mediterranean countries is so low compared to the United States. If you’re interested in easing into a Mediterranean diet, here’s
7 simple steps to get you going in the right direction. Step 1. Choose rolled oats, barley, buckwheat or other whole grain cereal for breakfast. Step 2. Have a bean and vegetable based soup for lunch instead of your usual routine. Step 3. Never have more than 1 red meat meal per week. Shoot for 2 poultry dishes and 2 or more fish entrees each week. Try plant-based meals on other days. Step 4. Always have seasonal fruits and vegetables available for a snack during your break or lunch hour. Step 5. Lose the refined or white flour products and seek out the unrefined whole grain products. Step 6. Replace vegetable cooking oil or animal fats with olive or canola oil. Both oils are rich sources of cholesterol-lowering monounsaturated fat. Step 7. Enjoy fresh berries alone or with nonfat yogurt for dessert. Here’s what a day on a Mediterranean style diet might look like. Breakfast. Beverage of choice, yogurt sweetened with honey, fresh fruit, and some simple rustic bread or pita (but no butter or margarine). Lunch. Green salad with olive oil dressing, canned tuna and flat bread. End with dried fruit for dessert. Snack. Almonds and dried fruit (like dates or apricots). Dinner. Grilled shrimp kebabs, grilled potatoes with olive oil, tomato and cucumber salad (olive oil dressing). End with fresh melon slices for dessert. If you’re looking to get healthy and lose weight, you can’t go wrong with a Mediterranean style diet.
Back to Top of Mediterranean Style Diet
Back to Mediterranean diets
Back to Best Way to Lose Weight - Home Page
|
