The Mediterranean Diet
The Mediterranean diet is high in fiber and antioxidants from vegetables, legumes and nuts — far greater than the typical Western diet — and low in saturated fat. Very little red meat is eaten in this region, and milk consumption is limited as well, except for some cheese and yogurt. The base of the pyramid is made up of foods like whole grain breads, cereals, pasta, potatoes and rice. Fruits, legumes, nuts, and vegetables make up another large share of your daily diet, along with smaller amounts of cheese, yogurt and olive oil. Poultry, fish, and eggs are eaten weekly, and red meats are only eaten about once per month. Red wine is limited to once or twice a month.
Replace the fat you use now with olive oil. You probably don’t want to add more calories to you diet so use olive oil in place of butter, margarine and other salad dressing oils. Olive oil is good for cooking too.Eat vegetables — lots of vegetables. This idea just can’t be stressed enough. Every healthy diet includes lots of vegetables. Many people in the Mediterranean eat a pound of vegetables every day. Green and colorful vegetables are low in calories and high in antioxidants. Prepare Greek vegetarian dishes several times each week.Enjoy a little starch. Choose more whole-grains because whole grains are higher in fiber. Eat poultry and fish. Fish contains omega-3 fatty acids that are good for your heart and your brain. Plus, fish is low in total fat and calories. Poultry and eggs are also acceptable protein sources. Bake or broil your fish or chicken Limit red meat consumption. Red meat has a lot of saturated fat that’s not good for your heart. Discover legumes and nuts. Legumes have lots of fiber, protein and nutrients and can be used in a main dish. Choose fava beans and other dry beans. Nuts such as almonds, walnuts and cashews make a delicious and healthy snack.