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Mediterranean Diet

Posted by Ivars R.

I happened to be at my semi annual check up when I noticed the literature being given out on Mediterranean Diet and after reading the brochure, I thought it was well worth sharing with Wellsphere members. The important aspects of the Mediterranean diet are high intakes of cereals, grains, vegetables, dried beans, olive oil, garlic, fish, fresh herbs, seafood, and fruit. Wine is taken with food in moderation. Meat and poultry are also eaten in moderation, with poultry served more frequently than red mat. Animal fats in the form of butter, cream, and lard are not included in the diet. Also included are nuts, saffron, rice, spinach, sugar cane, and oranges, and Arab spices enhance the flavor of food.

Olive oil is a monounsaturated fatty acid, which does not raise cholesterol as much as saturated fats, plus it is a good source of antioxidants. Eating fish three times a week increases the amount of omega-3 fatty acids, which helps to lower cholesterol, as well as improve cardiovascular health.

The essential elements of the Mediterranean diet include an abundance of food from plant sources, such as fruits and vegetables, potatoes, breads, grains, including pasta and rice, beans, nuts and seeds.

The emphasis is on minimally processed food, opting for fresh and locally grown food. Olive oil is the principal fat replacing butter, margarine and other vegetable oils.

Limit consumption of cheese and yogurt, and opt for low-fat or nonfat versions.

Consume moderate amounts of fish and chicken, up to 4 eggs per week (counting those used in cooked or baked goods). Eat fresh fruit for dessert and limit sugar/honey to no more than a few times a week. Limit red meat to no more than 12 oz./month.

Moderate consumption of wine (1-2 glasses per day for men; 1 glass for women) is acceptable unless it puts the individual at risk.

Regular moderate physical activity that promotes physical health, fitness and well-being. – Personally I have achieved a cholesterol level of 86 by basically watching what I eat, labels on the food and exercise.
Comments (2)
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This diet is super healthy. I've been on it for years and have lost a lost of weight and feel much better. It's easy to follow- it's less of a diet and more of a lifestyle. I buy a lot of the food from which is a site that imports foods from israel- however, it's basically the same, you just have to know the basic natural products and the general rules.
I've been looking to try a new diet and I heard that the Mediterranean Diet is much healthier than atkins or the fat flush diet. I read about in an article on PeopleJam which has  really helped me choose a diet that works best for me.
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