Mediterranean Diet
Mediterranean Diet
The Mediterranean Diet is not really classified as a diet - but more a lifestyle referring to the way people in the Mediterranean eat. There are many variations between the Mediterranean countries due to ethnic backgrounds, culture, food production and religion in each area. But each Mediterranean diet have commonalities.
The Mediterranean diets are similar to the dietary guidelines of the American Heart Association. However, the average Mediterranean Diet has lower amounts of saturated fat than the average American diet. The diet emphasizes whole natural foods -- avoiding fast food, fried food, margarine, chips, crackers, baked goods, doughnuts, or any processed foods that contain trans fatty acids.
Researchers are studying why people live longer in the Mediterranean compared to other places in Europe. It may be the combination of foods along with lower stress levels, genetics, sunshine and more exercise, which contribute to better and healthier lifestyles in the Mediterranean.
The Mediterranean Diet is high in fruits, vegetables, beans, nuts, seeds, bread, and other cereals. Most fruits and vegetables are grown locally and eaten raw or lightly processed. The diet contains many essential vitamins, minerals, and antioxidants that are necessary to have good health.
Make sure to eat a wide variety of fruits and vegetables. You should get at least 7-10 servings each day. Avoid vegetables cooked with butter or cream sauces. Brown rice, bran, whole grain bread, and cereal are part of the daily diet. Avoid sugars, white flour, and any refined carbohydrates.
The main source of fat is monounsaturated fat - contained in olive oil. Olive oil lowers cholesterol levels in the blood. It is also known to lower blood sugar levels and blood pressure.
The diet encourages eating fish but low amounts of red meat and poultry. Oily fish including tuna, mackerel, salmon, trout, herring and sardines are good sources of omega-3 fatty acids. The diet also includes peas, beans, soybeans, lentils, tree nuts (almonds, pecans, walnuts, Brazil nuts), and legumes. Avoid heavily salted or honey roasted nuts.
Dairy products should be consumed in small amounts. Low fat cheese and yogurt may be consumed. Very little milk is included.
Wine may be consumed in low or moderate amounts, usually with a meal. Red wine is commonly used and is a good source of antioxidants. Wine is optional in the diet.
The Mediterranean diet is gaining more popularity in America and is considered a healthy diet to follow.
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