The Mediterranean Diet: Food List. The Mediterranean isn’t just filled with beautiful vistas, but with good food, too. And it’s the diet of this region that’s become the subject of much research and interest over the past few decades. The conclusion? That eating a Mediterranean- style diet is good for your heart, overall health, and waistline. Numerous studies have linked a Mediterranean diet to lower risk of heart disease, stroke, obesity, and diabetes. There’s even some evidence that it can reduce your risk of developing Alzheimer’s disease, Parkinson’s disease, and cancer. What Makes It Unique? ![]() The Mediterranean diet is based on fresh produce and healthy fats, like those found in olive oil and some fish. Red meat and sweets aren’t completely off limits, but they’re eaten less frequently. Daily physical activity is the foundation of the pyramid. What Should You Eat? Daily. Fresh fruits and vegetables: These are nutrition- packed foods filled with antioxidants, vitamins, and minerals. Olive oil: Replace butter with this healthy fat and use it freely on salads and in cooking. Whole grains: Eat whole- wheat bread plain or dipped in olive oil. ![]() Nuts and seeds: These are other healthy fats you can eat in moderation each day. Almonds, walnuts, pistachios, and cashews are best. ![]() Legumes and beans: They are high in protein but low in fat and calories. Herbs and spices: Use fresh and dried herbs in place of salt and high- calorie condiments to enhance the flavors of your dishes. Low- fat dairy: Yogurts and part- skim milk cheeses are good options and are also good sources of calcium. Weekly. Once or twice a week, you can indulge in foods that may be higher in saturated fats, but still have nutritional benefits. These include: Poultry: Chicken contains less cholesterol than meat. Make sure you remove the skin and excess fat. Fish and seafood: Eat fish grilled, baked, or broiled, with herbs and olive oil. Avoid breading or frying it. Eggs: Boil or poach your eggs rather than frying. Cheese: This is an excellent source of calcium, protein, and vitamin A. Yogurt: Choose plain Greek yogurt and sprinkle some fruit and nuts (and occasionally honey) on top. ![]() Learn More: 8 ways Greek yogurt benefits your health! Less Often. Some foods you should only eat a few times each month. They don’t add much nutrition to your diet, but they sure are tasty! Red Meat: Try not to eat too much bacon, sausages, and other high- fat meats. Sweets: Treat yourself every now and then, but we all know candy isn’t exactly healthy! If you have a sweet tooth, try substituting sweet fruits like apricots and watermelon. These types of healthy sweets are allowed three times per week. Why Does It Work? According to Clow, the Mediterranean diet works for people not only because it’s a source of healthier foods, but also because it is flexible. But food isn’t the only important aspect of this lifestyle. The point here is that physical activity and mindful eating may be just as crucial to your long- term health as what is on your plate.”. ![]() Mediterranean Diet. What is the . At least 1. Mediterranean Sea. ![]() Diets vary between these countries and also between regions within a country. Many differences in culture, ethnic background, religion, economy and agricultural production result in different diets. But the common Mediterranean dietary pattern has these characteristics: high consumption of fruits, vegetables, bread and other cereals, potatoes, beans, nuts and seedsolive oil is an important monounsaturated fat sourcedairy products, fish and poultry are consumed in low to moderate amounts, and little red meat is eateneggs are consumed zero to four times a weekwine is consumed in low to moderate amounts. Does a Mediterranean- style diet follow American Heart Association dietary recommendations? Mediterranean- style diets are often close to our dietary recommendations, but they don’t follow them exactly. In general, the diets of Mediterranean peoples contain a relatively high percentage of calories from fat. This is thought to contribute to the increasing obesity in these countries, which is becoming a concern. People who follow the average Mediterranean diet eat less saturated fat than those who eat the average American diet. In fact, saturated fat consumption is well within our dietary guidelines. More than half the fat calories in a Mediterranean diet come from monounsaturated fats (mainly from olive oil). Monounsaturated fat doesn't raise blood cholesterol levels the way saturated fat does.
The incidence of heart disease in Mediterranean countries is lower than in the United States. Death rates are lower, too. But this may not be entirely due to the diet. Lifestyle factors (such as more physical activity and extended social support systems) may also play a part. Before advising people to follow a Mediterranean diet, we need more studies to find out whether the diet itself or other lifestyle factors account for the lower deaths from heart disease. Related AHA publications: See also: Dietary Guidelines for Healthy Children. ![]() Fats and Oils. Meat, Poultry and Fish. Milk Products. Overweight in Children. Vegetarian Diets. ![]() ![]() The more doctors test it, the more they find that eating Mediterranean is the absolute best way to lose weight. Based on the cooking and eating styles of Italy. What is the "Mediterranean" diet? There's no one "Mediterranean" diet. At least 16 countries border the Mediterranean Sea. Diets vary between these countries and also. 8 Benefits of the Mediterranean Diet 1. Low in Processed Foods and Sugar. The diet primarily consists of foods and ingredients that are very close to nature. Parker, I’m researching the Mediterranean diet for my cousin’s husband. He went to the doctor 2 days ago and the doctor told him to do a mediterranean diet. Nutrition experts for years have recommended the healthy Mediterranean diet. It’s linked to longer life span and reduced rates of heart attack, stroke, cancer.
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November 2017
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