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According to the Oldways Preservation & Exchange Trust, Oldways, Harvard School of Public Health and the World Health Organization Mediterranean Diet was introduced in 1933. It is based on the traditional foods eaten by people living in the Mediterranean region.
This diet includes:
- Olives and olive oil
- Whole grains, mostly in bread and cereal rather than pasta
- Very little red meat
- Fish and seafood
- Some cheese, but less milk
- Lots of vegetables and fruit
- Legumes and nuts
- Red wine
These people tend to eat a diet high in fat, but they also have a much lower incidence of cardiovascular disease and cancer than people in other parts of the world. This is unusual, since most high-fat diets are correlated with a higher incidence of disease and death. This difference could be due to the use of olive oil rather than other types of fats. Olive oil is a monounsaturated fat that keeps your arteries healthy.
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.
Some of these tips might be of a great help:
Replace the oil 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. Don't butter your bread, and then dip it in olive oil.
Eat vegetables -- lots of vegetables. This 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.
 Choose whole grains. Eliminate the refined white bread and pasta from your diet. Whole grains and cereals are high in fiber and delicious. Potatoes and polenta, which is made from corn meal, are also commonly used as starches in the Mediterranean.
Eat poultry and fish. Fish contains omega-3 fatty acids that are good for your heart and your brain so it may be one of the reasons this diet protects your health. Plus, fish is low in total fat and low in calories so it makes a great source of protein. Poultry and eggs are also acceptable protein sources. Bake or broil your fish or chicken, don't deep-fry them. Deep fried foods don't fit into this diet at all.
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.
Enjoy fresh fruits as dessert. Avoid sugary pastries, cakes and cookies. Fruit is lower in calories and high in fiber and nutrients.
Yogurt and cheese are sources of calcium. Choose some low fat yogurt and cheese every day. You could make a yogurt dressing or try a healthy salad with tomatoes and feta cheese.
A complete food composition will always keep you healthy and disease free. A Planned diet will increase your immunity and strength. |
