What is the Mediterranean Diet?
It is the eating pattern of at least 16 countries bordering the Mediterranean Sea. Multiple research studies have demonstrated that adhering to a Mediterranean Diet Plan does reduce the risk of heart disease. It has also been shown to in fighting other medical conditions associated with chronic inflammation, such as, cancer, diabetes, obesity, and cognitive disorders.
The Mediterranean Diet is considered as a heart healthy meal plan and includes the following characteristics:
- An abundance of food from plant sources, including fruits, vegetables, potatoes, whole grains, beans, nuts, and seeds.
- Olive oil as the principle fat, with total fat ranging from 25% to 35% of total calories, with no more than 7% from saturated fat.
- Daily consumption of low to moderate amounts of cheese and yogurt.
- Twice weekly consumption of low to moderate amounts of fish and poultry; up to 7 eggs per week (including those in cooking and baking).
- Fresh fruit as a daily dessert.
- Red meat a few time per month.
- Moderate consumption of wine, normally with a meal; 1-2 glasses per day for men and 1 glass for women. Wine should be considered optional and avoided when consumption would put the individual or others at risk.
- Regular physical activity at a level that promotes a healthy weight, fitness, and well-being.
1 DAY SAMPLE MEDITERRANEAN DIET MEAL PLAN:
- 1 Cup Black Bean & Barley Soup
- 2 Slices Whole Grain Bread
- 1 Cup Fruit Salad
- 1 Piece Crockpot Balsamic Chicken
- 1/2 Cup Brown Rice
- 1 Cup Broccoli
- 1/2 Cup Carrots
- 1 Serving Greek Yogurt
- 1 Cup Strawberries or Melon
- 1 oz Nuts