Copy Of Mediterranean Diet
Mediterranean Diet Menu
Here is an easy-to-follow copy of Mediterranean diet, a diet known to reduce the risk of heart disease as well as certain kinds of cancer.
This diet is traditionally eaten in countries surrounding the Mediterranean Sea, including Italy, Spain, Israel and Greece. The diet developed as a result of the foods easily available there, just as diets in other countries develop based on their available foods.
The traditional Mediterranean diet menu consists of:
- Lots of plant foods, like fresh fruits and vegetables (in season), whole grains, legumes and nuts.
- Cheese and yogurt, in small or moderate amounts. These are often used as a topping or seasoning for other foods.
- Fish and poultry in small or moderate amounts. One serving of fish or poultry should be about the size of a deck of cards.
- Olive oil is the primary source fat. Olive oil is different than other oils, because it contains large amounts of monounsaturated fatty acids, which are good for the heart.
- Red meat is mainly used as a seasoning rather than as the primary ingredient in a meal.
- Sweets are eaten rarely, no more than once or twice a week. Fresh fruit is usually served instead as a dessert.
- Wine is often served with meals, in small amounts.
- The Mediterranean diet menu is low in saturated fats and animal products are limited.
Here’s a copy of Mediterranean diet menu for one day:
- Breakfast - 1 slice whole-wheat toast with peanut butter, yogurt, and fresh fruit.
- Lunch - large fresh salad with olive oil and vinaigrette dressing, small serving of grilled or baked chicken breast, whole grain roll, and fresh fruit.
- Dinner- fresh baked fish, sweet potato, fresh vegetables sautéed in garlic and olive oil, and fresh fruit.
- Snacks - a handful of nuts, slice of cheese, yogurt, fresh fruit, slice of whole-grain bread spread with a small amount of peanut butter.
Wine is often included in a copy of Mediterranean diet. Studies have shown that moderate consumption of wine (1–2 glasses daily) can actually be good for your heart. It increases levels of good cholesterol and helps prevent blood clots. Too much wine, of course, is not healthful. It can actually damage the heart. If there are concerns about drinking alcohol, researchers say that many of the same benefits can be gained from drinking grape juice.
A copy of Mediterranean diet does not consist of any one food but of a variety of healthful choices. As you can see, it’s easy to develop a personalized copy of Mediterranean diet that’s just right for you.
Health benefits of the Mediterranean diet menu include a healthy heart, with reduced risk of heart attack and stroke, reduced bad cholesterol (LDL), increased good cholesterol (HDL), and lowered risk of high blood pressure. Studies comparing the Mediterranean diet menu to the diet recommended by the American Heart Association found both have similar results, but the Mediterranean diet allows for more variety of foods and foods that have more flavor, so people are more likely to stick to it. And if you add some exercise, you’ve got a great weight loss plan!
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