The Health Advantages of Following the Mediterranean Diet

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The Health Advantages of Following the Mediterranean Diet
There are about 16 countries which border the Mediterranean Sea, therefore, a particular copy of the Mediterranean diet will not be made up of one specific choice of foods. Remember that amongst all these countries are many cultures, ethnic backgrounds, and religions. There is also a big variation in the economies as well as the agricultural methods. For this reason, there is a certain amount of variation with separate versions of the Mediterranean Diet.

In spite of the above, there are factors which are common to all of the Mediterranean countries. Read on to find out more specifically what the diet actually consists of.

The diet requires a high consumption of fruits, vegetables, beans, nuts and seeds, as well as some bread and cereal. An important monounsaturated fat source is the olive oil used in the diet.
Food items which can be consumed in low to moderate amounts include dairy products, fish, poultry and red meat. Eggs may be eaten at least four times a week. The Mediterranean diet also permits a low to moderate use of wine.

It is up to each individual to put together a diet that you feel comfortable with. You should make a copy of Mediterranean-style dietsand compare these to diets that are recommended by the American Heart Association. The major difference you will find is the Mediterranean Diet has a high percentage of calories from healthy fats. The fact is, heart disease is lesser in the Mediterranean area than in the United States. The overall death rate is lower in the Mediterranean area as well. Now there are other lifestyle factors at work here such as different forms of physical activity and extended social support systems. Still, the diet of the Mediterranean area does have a lot of influence over the health of its people.

Whenever you decide to begin a diet, it is always advisable to consult with your Physician first. Additionally, it is a good idea to get into the habit of reading the food labels of products you are planning to purchase. Always avoid foods that have added chemicals or food coloring as these items are toxic to your body.

Understanding the differences in fats is essential when putting together a diet plan. A copy of Mediterranean diet shows that olive oil is used a lot but you may substitute canola oil if you are not use to using olive oil. If you are using olive oil, try to use the extra virgin variety as it is even more healthy than the regular type. Essentially, we are going to consume healthy fats. The 2 fats to avoid are called saturated and trans fat. These are also known as hydrogenated and partially hydrogenated fat and they are known to raise blood cholesterol levels. That is why it is very important that you read the ingredients on the labels. Recipes can be altered and it is advisable to do that when needed. If you are not a wine drinker or prefer not to drink wine then grape juice is highly recommended. Studies have shown that drinking grape juice has the same beneficial effect as drinking wine. The seeds of the grapes are powerful free radical quenchers. Remember when you do drink wine or grape juice, just do it in moderation. There are other elements involved with the diet that can be substituted as well if necessary.

Following the Mediterranean diet is a good way to lose weight but let us recommend to you that you exercise on a regular basis as well. Drink at least 6 glasses of water a day. Consume a moderate amount of red wine or grape juice.

Now let us look at a copy of Mediterranean diet itself and see how we might be able to utilize it for ourselves. One of the main components recommended to eat is lots of fruits, vegetables and a moderate amount of whole grains. Remember too that you can eat lots of fish and chicken plus a moderate amount of red meat. The Mediterranean diet, when well followed is great for people who have heart disease. Now that we have checked out the diet, we can put together a meal plan. I am going to put together a meal plan for one day. I do advise that you work out your plan according to your own food preferences.

A One Day Version of the Mediterranean Diet:


Breakfast:
* Half a Grapefruit
* Scrambled eggs & steamed tomatoes with a pinch of chili or cracked pepper
* Small Glass Orange juice (squeezed preferably)
Mid-day Snack:
* A glass of grape juice
* Fruit mixture of melon, strawberries, apples, and peaches

Lunch:
* Chicken and vegetable salad
* Consists: lettuce, tomatoes, cucumbers, fetta cheese, pitted kalamata olives, chicken breast strips with lemon, olive oil, pepper salad dressing (oil and vinegar).
* A glass of water

After Noon Snack:
* Glass of water
* Watermelon, orange or other fresh fruit in season

Dinner:
* Fish in lemon juice lightly broiled
* Brown Rice, diced steamed vegetables (squeeze lemon, olive oil and cracked pepper sauce over all)
* Dark Lettuce and Peach Salad
* Asparagus Tips
* Glass of red wine or grape juice

Drink water daily until you have consumed at least 6-8 glasses.