Mediterranean Diet Plan Overview
The Mediterranean diet is a collection of eating habits
that are traditionally followed by the people of the
Medierranean region. The Mediterranean diet has attracted
interest due to the traditionally lower rates of diet-related
disease (e.g. heart disease and cancer) within the region.
Mediterranean Diet Plan Basics for Weight Loss:
- Heavily Dependent on Plant Foods
- Low in Saturated Fat - Rich in Monounsaturated Fat
- Low to Moderate Consumption of Dairy Products
- Limited Consumption of Fish, Poultry and Red Meat
- Moderate Consumption of Wine With Meals
- Emphasis on food from plant sources, including fruits
and vegetables, potatoes, breads and grains, beans,
nuts, and seeds.
- Emphasis on a variety of minimally processed and,
wherever possible, seasonally fresh and locally grown
foods.
- Olive oil (rich in monounsaturates) as the principal
fat. Almost no butter, margarine, or other fats. No
trans-fats or hydrogenated fats.
- Total fat contributing 25-35 percent of calories
- saturated fat no more than 8 percent of calories.
- Daily consumption of low to moderate amounts of
cheese and yogurt. Frequently from goats and sheep
- even camels.
- Regular consumption of small amounts of fish and
poultry.
- Fresh fruit as the typical daily dessert.
- Very small amounts of red meat, eaten occasionally.
- Moderate consumption of wine with meals; about one
to two glasses per day for men and one glass per day
for women.
Mediterranean Diet - Other Important Elements
To the above diet food guidelines must be added
three very important non-food elements.
(1) Sunshine. (2) Regular Physical Exercise. (3) Reduced
stress. |
