The Mediterranean Diet
Friday, May 16, 2008
By James O. Hill, Ph.D.
No one is perfect, and neither are most diets. Doctors, nutritionists and even consumers always have something critical to say about the trendiest diets on the scene. But there is one diet that has remained untouched. The Mediterranean Diet is championed throughout the diet industry.
The idea is nothing new. In fact, the mediterranean diet dates back centuries. Studies have shown benefits of weight loss and reduced likelihood to develop heart disease. The mediterranean diet promotes delicious,
healthy foods and exercise.
Overview of the Mediterranean Diet
The Mediterranean Diet is a plan created from the lifestyle of those who live surrounding the Mediterranean Sea. Each country puts their own cultural spin on the diet, while the foundation is inherently the same. The Mediterranean Diet is rich in fresh fruit and vegetables, carbs like bread and cereal and legumes. You'll also enjoy limited amounts of fish, chicken and milk products. You can also indulge in a little wine.
The Mediterranean Diet even comes with its own version of the Food Pyramid to help dieters balance their meals. The pyramid breaks down foods that should be eaten daily, weekly and monthly.
Allowed Foods on the mediterranean diet
The Mediterranean diet includes 8 or more servings of whole grains, 3 or more vegetables, 2 or more fruits, 2 or more legumes, 2 or more low-fat or non-fat dairy and 1 ounce of nuts, daily. Weekly items include 6 to 8 ounces of fish, 1 to 3 ounces of skinless poultry, 4 eggs or fewer and up to 3 ounces of red meat. Make sure you drizzle olive oil on top of salads or meals. Small portions are key.
Prohibited Foods on the mediterranean diet
No prohibitions are officially issued, but "whole grains" doesn't mean Wonder bread or regular pasta. Butter and margarine are not part of the pyramid. You'll eat red meat only a few times a month and use sugar, coffee and tea in moderation. Saturated fats or sweets are a monthly treat. You'll skip the wine if you want to lose weight. And the oil du jour is always olive oil -- or canola, if you must.
Exercise Support
Exercise is a part of the Mediterranean Food Pyramid.
Pro:
- Studies show that the diet is great for promoting heart health.
- Allows for moderate alcohol consumption
Con:
- May not be great for anyone allergic to shellfish
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