The Mediterranean Diet
The Mediterranean diet is more than just a diet, rather it is a lifestyle change that
replaces empty processed food with delicious, natural gourmet food. For fashion models
this diet makes perfect sense, as it is packed full of antioxidants to stay young,
beautiful, and energetic.
The Greeks, Italians, Cypriots and Turks enjoy longer, more disease-free lives than
those following the Western European diet lifestyle. Many doctors also recommend the
Mediterranean Diet to patients that have heart problems .
Mediterranean Diet: Basics
Foundation
This diet is known as the heart-healthy and longevity diet according to
many researchers. It is low in cholesterol and high in antioxidants, fiber,
vitamins, minerals and unsaturated fat.
It contains a higher proportion of grains, fruits, vegetables and nuts than most other diets.
Fish, poultry, olive oil, yogurt and cheese can be consumed in moderation, along with minimal
amounts of red meat and heart healthy red wine. If you love fish, fresh gourmet food and a
daily drink, this diet is for you!
Foods on the Diet
The great thing about the Mediterranean diet is the way you can eat a delicious variety of food. Here
are a few tips for meals you should be eating.
- Steamed fish or grilled poultry a few times each week.
- Lean cuts of red meat perhaps once a week.
- Whole grains, cereals (pasta, bread, rice, bulgar, couscous) and potatoes.
- A variety of fresh fruit, legumes, nuts, vegetables and herbs, with an emphasis on local produce.
- Eggs a few times a week, boiled, scrambled or pan-fried.
- Always use olive oil instead of butter or other oils!
- Small amounts of yogurt and cheese (feta, goat and sheep cheese) are OK.
- Red wine - 1 glass a day for women and 2 glasses for men. Red wine has antioxidant properties that
help prevent blood clots and plaque formation in arteries.
- Feel like dessert? Stick to fresh fruit. Sweets containing refined sugar are rarely consumed.
- Fresh fruit juice and coffee without sugar.
Foods Not on the Diet
On the Mediterranean diet you should steer clear of anything fried or very processed. That includes
many foods that are advertised as low-fat or low-calorie, such as diet sodas and desserts. Here's a
more complete list:
- Junk/fast food fried in trans fat.
- Hot dogs, hamburgers.
- Any deep fried food.
- Doughnuts, cookies, muffins, cakes.
- Processed food.
- Sugary drinks.
- Pork bacon and other high-fat, processed meats.
Mediterranean Diet: Pros
- This diet is on top of the tasty list - there is no need to feel as deprived as you might from a bland and repetitive diet.
- This diet is more humane as the consumption of animal meat is limited.
- The Mediterranean diet helps to prevent coronary disease.
- With so many options on the Mediterranean diet, finding something on the menu when you eat out shouldn't be too difficult.
Mediterranean Diet: Cons
- You'll need a little extra meal planning, since ingredients need to be fresh, not frozen or canned.
Frequent trips to the farmers' market are necessary. It's always a good excuse to exercise though!
