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Mediterranean Diet

browse diets: Diets / Low Calorie Diets / Mediterranean Diet

Follow the diet example of the people surrounding the Mediterranean sea, using healthy oils like olive oil, drinking an occasional glass of red wine and eating lots of fruits and veggies. Their diet promotes health and prevents disease as well as helps with weight management.

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Is the Mediterranean Diet diet right for you?

  • 1Do you want to live a healthy lifestyle?
  • 2 Are you looking for a diet change instead of a quick fix?
  • 3 Do you enjoy a wide variety of fruits and vegetables?
  • 4 Are you looking for a diet that is affordable or FREE?

The Mediterranean Diet promise to you?

The Mediterranean diet claims to be one of the healthiest diets in the world. It is said to have been the lifestyle lived by people many years ago in the Mediterranean basin, places like Italy, Greece and Spain. In addition to losing weight, this diet promises to reduce your risks of chronic health diseases such as heart disease, Parkinson's, Atkinson's, and cancer. Other benefits include long life, healthy skin, clean organs, healthy eating, more activity and less stress.

The Theory and Details Behind the Mediterranean Diet diet

The theory at work with the Mediterranean diet is that it must become almost a religious way of life. Changing your eating habits and exercising regularly are parts of the diet program. It has its own food pyramid which recommends cutting back on red meat and sweets, eating fish at least twice a week and making fruits, vegetable, whole grains, seeds, and nuts your staple food source.

The Mediterranean diet has it's own food pyramid and is organized a little differently from the USDA food pyramid. Meat and sweets are at the top of the pyramid and grains, fruits, and vegetables at the bottom as a diet staple.


Eating Plant-based foods.

Healthy fats like olive oil over unhealthy fats like butter.

Replacing salt with herbs and spices in order to flavor food.

Eating a minimal amount of red meat.

Focus on fish and poultry as meat and protein sources.

Drinking an occasional glass of red wine.

The Diet Staples

Fruits and vegetables are a big part of a diet in the Mediterranean area. It's not uncommon to eat 6-7 large servings of just fruits throughout the course of a day.

Whole grains are another big part of the diet. Bread dipped in olive oil or plain is common. Nuts are also common in this region and are high in healthy fats. Nuts are also high in calories and not great in large quantities, but they make great snacks.

The Mediterranean diet doesn't eliminate fats, but focues on changing the kinds of fats eaten. Saturated fats and hydrogenated oils contribute to heart disease. The Mediterranean method steers you toward monounsaturated fat (like extra virgin olive oil) and the fat found in nuts that are much healthier.

About Wine

A moderate amount of wine daily, for the antioxidants, is recommended in this diet although not necessary given the amount of antioxidant rich fruits. If you do want to include wine, women of all ages and men over 65 are encouraged to drink about 5 ounces daily. Men younger than 65 are encouraged to drink no more than 10 ounces a day.

More wine than this is said to increase the risk of certain cancers.

What Health Care Professionals Say About the Mediterranean Diet diet

The Mediterranean Diet is being promoted by several celebrity chefs such as Jamie Oliver, Mario Batali and David Rocco. Dr. Oz promotes the Mediterranean Diet as being healthy and delicious.

In his article, Science of the Mediterranean Diet, Dr. Marco Di Buono, Director of Research at the Heart and Stroke Foundation in Canada, says,

"Healthy fats like mono- and polyunsaturates have several health benefits. For one, they lower blood cholesterol levels. Research spanning several decades suggests that healthy fats may also promote heart health by preventing the formation of blood clots in our arteries and preventing abnormal heart rhythms. And the benefits of the healthy fats, vegetables, fruit and whole grains in traditional Mediterranean diets extend beyond heart health. A 2008 study of more than 380,000 American men and women found that those who followed the Mediterranean-style diet closely, versus those who did not, had a 20% reduced risk of death from any cause."
There have been many other studies done showing the low risk of health problems of people living a Mediterranean way of life.

Examples of Mediterranean Diet Meals: #1

BreakfastFluffy Pancakes
LunchChickpea Salad
SnackCrackers & Dip
DinnerChicken Kabobs

Examples of Mediterranean Diet Meals: #2

BreakfastYogurt Granola Parfait
LunchVegetable Pot Pie
SnackChickpea Spread
DinnerTomatoe & Mozzarella Spread

Book: Mediterranean Diet for Dummies

Improve your health and change your lifestyle easily. Easy explanations and recipes on the Mediterranean way of life to get you started on your health change and boost your ability to control both your diet and your stress.

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