The Mediterranean type diet plan aims at providing you with a good nutrition and a healthy life. It aims at your over-all development as it is touted to be very benefited for health. This type of diet is necessary a nutrition model which has been inspired by the traditional and conventional dietary practices of the countries located in the Mediterranean basin. This diet plan relies heighly on nutrition derived from vegetables,fresh fruits, olive oil and even red wine. It is discovered beneficial because of the fact that it is low in saturated fat and has high volume of dietary fiber and mono-unsaturated fat.
Mediterranean Diet Meal Plan
This diet plan goes on for 6 weeks, though you can continue it all through your whole life. The huge amount of olive oil are used due to the fact that they have cancer fighting properties and much more health profit. Many people tend to think of this as a weight reduce program, which it is not. Since it involves cutting down on unwanted fats, overweight people misplace extra pounds and tone down. This diet plan originally helps an individual reach the maximum weight level depending on height, age, gender, etc.
Mediterranean Diet Food List
This diet food list is based on the food pyramid. The pyramid contains chicken,meat, and such food items at the top. As we go lower to the broader base, we cover food items such as dairy products, oils, fruits, vegetables, etc. Check out the This mediterranean diet food list.
- Eggs
- Cheese
- Fresh Fruits
- Fish and Seafood
- Yogurt
- Grains
- Red Wine (in moderation)
- Legumes
- Olive Oil
- Nuts
- Vegetables
The Mediterranean Diet is not a diet per se, but rather a prescription of the eating practices of people in countries that border the Mediterranean Sea. Researchers have discovered that people in the Mediterranean region exhibit some of the lowest rates of chronic disease and highest rates of adult life expectancy in the world. The traditional Mediterranean diet includes locally grown fruits and vegetables that are consumed raw or with little processing. Though people in the region tend to consume relatively high amounts of animal fat, they also consume large amounts of olive oil, which tends to counterbalance the health consequences associated with fat consumption. The Mediterranean Diet also includes moderate amounts of wine.
The 'Mediterranean Diet Healthy Weight Plan' offers foods comparable to those consumed in the Mediterranean region. The diet consists mostly of grains, fruits, beans, and vegetables that may improve longevity, lower the risk of heart disease, lower the risk of cancer, and lower cholesterol.
Key features of the Mediterranean diet include:
- High consumption of breads, pasta, rice, couscous, polenta, bulgur and potatoes
- High consumption of fruits (3-4 pieces a day), legumes and vegetables (5 different varieties)
- Moderate amounts of grilled and steamed fish
- Moderate amounts of olive oil - consumed with fresh vegetables and on salads
- Small portions of lean red meat with no visible fat and lean pork
- Alcohol in small amounts
- High intake of antioxidants
- Regular exercise
Who invented the Mediterannean Diet?
The Mediterranean diet gained popularity in the 1990s.
Medical Studies
In January 1993, the Harvard University School of Public Health and Oldways Preservation & Exchange Trust (a Boston based educational organization) held a conference on the Mediterranean diet and its impact on public health. They reviewed data from a variety of epidemiological studies that described the dietary traditions of the people from Creete, Greece, Southern Italy and Northern Africa that exhibit low rates of chronic disease.
Cautionary Notes
Demosthenes Panagiotakos, PhD, a lecturer in the department of nutrition and dietetics at Harokopian University of Athens in Greece, says it is not fully understood how the Mediterranean diet exerts its protective effect. "Some have suggested it lowers blood pressure; others speculate it reduces cholesterol levels. Still others say it is not the diet itself but other characteristics, such as a healthy lifestyle."
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