The Mediterranean diet is not as restrictive as diets that
limit calories, bread and other carbohydrates. It is
rather a healthy way of
eating that includes whole grains, fruits, vegetables, fish and poultry. As the
name implies, the diet mimics foods from Mediterranean countries, such as
Greece, Crete, Spain and Italy.
Whole Grains, Fruits and Vegetables
During the first week of the Mediterranean diet, you can eat
bread but it should be whole grain bread. The Mediterranean Food Pyramid
suggests eating 4 to 6 servings of whole grain bread or other whole grains like
couscous, rice, barley or pasta. Along
with whole grains, you should eat 4 to 8 servings of non-starchy vegetables
each day. Starchy vegetables to avoid are corn, winter squash, potatoes and
peas. Include 2 to 4 servings of whole
fruits in your daily Mediterranean menu. Limit fruit juices because they can
contain excess sugar.
Dairy, Legumes and Nuts
When choosing dairy products for your diet plan, select
low-fat milk, yogurt and cheese. The Mediterranean diet allows you to have 1 to
3 servings per day. The Mediterranean Food Pyramid also recommends eating 1 to
2 servings of legumes and 1 to 2 servings of nuts or seeds each day. These can
include sesame seeds, sunflower seeds, all types of tree nuts, kidney beans,
garbanzo beans, soybeans and lentils.
Protein
Protein for the Mediterranean diet is limited to seafood and
poultry. You can eat 2 to 3 servings of seafood per week and 1 to 3 servings of
poultry per week. The recommended serving size is about 3 ounces. Select fatty
fish, such as salmon, sardines and herring because the fat gives you’re the
health benefits of omega-3 fatty acids. Limit red meat to only a couple of
servings each month and select only lean meats. Do not eat any processed meats,
such as bacon, sausage and deli meats.
Not Just the Food
Fat and alcohol play a role in the Mediterranean diet, as
well. Sautee your food using olive oil, rather than butter. The monounsaturated
fat in olive oil has anti-inflammatory benefits. You can drink one to two
glasses of wine per day when following this diet, preferably with meals.
Mediterranean Diet Health Benefits
According to Harvard Medical School, if you eat healthy
Mediterranean foods, it can lower your risk of heart disease, stroke and could
even live a longer life. Following a Mediterranean diet, could decrease
age-related inflammation of your central nervous system, which can lead to
chronic ailments and brain disease caused by aging. Eating Mediterranean foods
may also improve insulin activity and metabolizing glucose.
References:
The Everything
Mediterranean Diet Book: Connie Diekman, Sam Sotiropoulos
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