Following the principles of the Mediterranean diet offers you more than just a heart-healthy way of eating. It's also a diet based around flavorful foods from a variety of countries, including Greece, Spain, Italy, Syria, Turkey and parts of North Africa. Where other diets might get you down with their restrictions, the Mediterranean diet plan provides you with a wealth of options that taste good and are good for you.
Why We Look to the Mediterranean
Not only do countries that border the Mediterranean Sea boast foods that are packed with flavor, but populations known for having some of the lowest incidences of heart disease and long life spans. While overall lifestyle plays a part in the health of these people-more people walk or choose to ride a bicycle than drive than people in the US-their good health and long lives are partially attributed to what and how they eat.
What is the Mediterranean Diet?
Mediterranean countries are well known for their production of grains, olives and the grapes used to make wine, notably red wine. The strength of the agricultural industry implies that people who live in these areas are more aware of or have a different relationship with food than in other countries.
Fresh fruits and vegetables comprise a significant portion of the Mediterranean diet and far less meat, especially red meat, is consumed by most people. There's also a strong emphasis on the use of whole grains like rice, polenta, breads and pasta. Additionally, Mediterranean cooking relies on heart-healthy monounsaturated fats, specifically olive oil which is believed to be one of the key reasons for the lower incident of heart disease.
Mediterranean Diet Health Benefits
Various studies have shown that a Mediterranean diet food plan can lower both blood pressure and cholesterol levels, potentially reducing the risk of heart disease. Mediterranean diet foods have also been shown to alter insulin levels in a manner that may help to reduce the risk of Type 2 diabetes and lower blood sugar levels in patients who have established diabetes. In addition to adopting these healthier ways of eating, adding more activity to your day can contribute to healthy, controlled weight loss.
If there's any downside to the Mediterranean diet it's that it does encourage the consumption of higher quantities of monounsaturated fats, which despite being heart healthy, are still rich in calories. If you're considering following the Mediterranean diet to help promote weight loss, you'll want to keep a close eye on the amount of olive oil you consume to ensure you stay within your calorie guidelines.
Getting Started
Incorporating the principles of the Mediterranean diet into your life is as simple as increasing the amount of fruits, vegetables and whole grains you eat and limiting your consumption of meat, particularly red meat. If you're choosing to eat this way to support weight loss, you'll also want to mind your portion sizes. Making healthier food choices doesn't necessarily mean eating all you want; you'll still need to watch your calories in order to shed those extra pounds.
Start by reducing the amount of red meat you eat to one or two servings per week. Ideally, replace red meat with fish, especially coldwater fish like salmon. Mediterranean cuisine traditionally steams or grills fish, saving the use oil for other dishes. That oil is generally olive oil, but if you don't care for the taste, you can substitute other oils, like canola oil, that contain similar amounts of monounsaturated fat.
When it comes to fruits and vegetables, your choices are only limited by your palate. However, the heavy use of tomatoes and tomato products is a notable characteristic of the Mediterranean diet. Tomatoes are excellent source of the heart-healthy antioxidant lycopene and current research shows that the antioxidant benefits are greater when tomatoes are cooked or processed. Tomato sauces and pastes and tomato juice may deliver greater benefits than wedges in your salad. Fruits may be eaten throughout the day, but commonly show up on their own at dessert-a stark contrast to the average American dessert which often contain high amount of sugar and fat.
Whole grains such as couscous, quinoa and polenta are versatile components of any meal and are often combined with beans, pea or other legumes and eaten on their own, as sides dishes or even cold salads.
Finally, you've probably read or heard of at least study that touts the antioxidant benefits derived from red wine. The resveratrol found in grapes has been shown to lower LDL or bad cholesterol and having a glass of red wine with or after dinner is one of the more enjoyable ways to reap these benefits. Again, moderation is the goal. It's wise to consult with your doctor before increasing your alcohol consumption.
 | These healthy Mediterranean diet recipes are great for lunches; they are easy to prepare and can stand to sit in an office refrigerator for the morning before being consumed. |
 | If you're following this diet, you will want to eat red meat only one to two times a month, pork only three to four times a month, and poultry only a couple times a week. Make the transition work for dinner through these recipes for Mediterranean diet. |
Western society is striving more and more to change dietary habits. In doing so many people have adopted a cooking style and dining style geared more toward the Mediterranean Diet. What is the Mediterranean diet you might ask? |
A few days ago I was with my sister in Madrid, Spain, doing window shopping (nowadays, with the fall of the dollar against the euro, it is difficult to do any other kind of shopping in Europe). After wandering for a while, we took a break and went to a cafeteria. I ordered a bottle of water and my sister asked for a coke. |
Mediterranean diet recipes forgo some of the typical culinary conventions. That said, we have the recipes you need to enjoy great breakfasts while on this diet. |
