The health benefits - mediterranean diet foods


You should consider adopting the best nutritional traditions from other cultures, not only for the occasional pleasure of ethnic restaurants, but as a healthy pattern of everyday life, where the Mediterranean diet foods dominate.


And the pattern has 10 features:

An abundance of vegetables, fruits, beans, nuts, seeds and other plant foods

An abundance of unrefined grains such as breads and whole grain cereals

Olive oil as unsaturated fatty acids

Fish in moderate to large quantities

Fruit as the typical dessert, with sweets containing honey or sugar consumed several times a week

Yogurt, cheese and other dairy products consumed daily in low to moderate amounts.

Four or fewer eggs consumed per week

Poultry, consumed in moderate to large amounts and red meat in small quantities

A dependence on locally grown, fresh, minimally processed foods

Alcohol consumed in moderate amounts, usually wine with meals.

Although the greatest long-term health benefits of the Mediterranean diet are protective against coronary heart diseases, it also appears to reduce the risk of certain malignancies and risk of Alzheimer's disease.

Studies have been conducted in the U.S., the scientists concluded that well for Greece and Athens is good for USA.

How it works

The Mediterranean diet works because it has lots of things that can protect you against diabetes, heart disease and other chronic diseases, the list includes dietary fiber, vitamin-rich vegetables and fruits, fish, as well as moderate amounts of alcohol also appears to protect the heart. At the same time, eschews the elements that are harmful.

Make it work for you here are some guidelines:

Fat should provide 20% to 35% of your daily calories. Minimize your consumption of saturated fats; they should give less than 7% of your daily calories. Avoiding trans fatty acids as much as possible. Favors are monounsaturated oils and fats (olive oil).

Carbohydrates should provide 45% to 65% of your daily calories. Favor complex carbohydrates instead of simple sugars, which should give less than half of your calories from carbohydrates, less sugar.

Protein should provide 10% to 35% of your daily calories, fish and legumes are particularly desirable sources of protein.

A man younger than 50 should get 38 grams of fiber a day is the goal of older men is 30 grams a day (for women are the targets 25 and 21 grams).

Keep your salt intake low, aim for less than 2,300 mg of sodium a day if you are young and healthy, less than 1,500 mg a day if you are elderly or hypertensive.

Here is how to translate the guidelines for the health of the foods you eat:

Eat five or more servings of vegetables a day, count, 1 cup raw leafy vegetables or ½ cup vegetable juice as one portion,½ cup of cooked or raw vegetables.

Eat four or more servings of fruit a day, count ¼ cup dried fruit, a medium piece of fruit, or ½ cup fruit juice as one portion, ½ cup fresh, frozen, or canned fruit.

Eat at least 6 ounces of grains per day. Count 1 cup dry cereal, ½ cup cooked cereal, pasta or rice, or a slice of bread, which corresponds to an ounce.

Eat two or more servings of fish per week, count 4 ounces as a serving.

Get the equivalent of 5 ½ ounces of protein-rich foods a day. Count 1 ounce of cooked fish, ½ ounce of nuts and seeds, ¼ cup cooked beans or tofu, an egg, or 1 ounce of cooked lean meat or poultry.

Consume 3 cups non-fat dairy products a day.

If you choose to drink, limit yourself to one (for women) or two (for men) drinks a day counts 5 ounces of wine.

Mediterranean diet may sound strange, but these guidelines for nutrients based on current recommendations.

Going Mediterranean in your dining room


Instead of

Grilled, baked, broiled or steamed foods

fried foods



Oily fish such as tuna, salmon, bluefish, and sardines

white fish

Whole grain breads, cereals, pasta

White bread, refined cereals and cereal products made ??with white flour

unsalted nuts

salted nuts

Beans, soybeans, lentils

Meat, cheese, eggs

sweet potatoes

white potatoes

Nonfat or low-fat dairy products

The whole fat dairy products

Olive oil (or high oleic sunflower or safflower oil), or canola oil

Omega-6 oils (corn, soybean, peanut oil, safflower oil, sunflower oil), shortening and lard fatty acids

Entries with plant stanols and sterols

Butter or stick margarine

Fresh, unprocessed food

processed food

Fruits and vegetables

High-salt, high sugar or high calorie snacks and desserts

Lemon juice, peppers, various spices and herbs

Salt and high-sodium condiments and sauces

Water, fruit juices, sugar-free drinks

Sugary drinks

Mediterranean diet and exercise regimen are important. Include in your daily Mediterranean diet foods.

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