Mediterranean is a healthy eating plan based on typical foods and recipes of Mediterranean-style cooking inspired by the traditional dietary patterns of southern Italy, Greece, and Spain. Key components of Mediterranean diets are heart-healthy olive oil, protein-rich legumes, fish and whole grains with moderate amounts of wine and red meat. It is a great way to lose weight or improve your health.Key components of the Mediterranean diet
The Mediterranean diet emphasizes:
• Eating primarily plant-based foods, such as fruits and vegetables, whole grains, legumes, nuts, cereals and cereal products.
• Replacing butter with healthy fats, such as olive oil
• Using herbs and spices instead of salt to flavor foods
• Eating fish and poultry at least twice a week
• Limiting red meat to no more than a few times a month
• Avoid sausage, bacon and other high-fat, processed meats
• Low quantities of eggs, sweets and sweet desserts
• Limit higher fat dairy products, such as whole or 2 percent milk, cheese and ice cream.
• Drinking red wine in moderation (optional)
Health Benefits of the Mediterranean Diet:
Following a Mediterranean diet can reduce the chance of developing conditions such as heart disease, type 2 diabetes, high blood pressure, obesity and even Alzheimer's disease. Research shows that people who adopt a strict Mediterranean diet and take regular exercise, often find this helps keep their weight under control.
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