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Copy
Of Mediterranean
Diet
Mediterranean Diet Menu
Here is an easy-to-follow
copy of Mediterranean diet,
a diet known to reduce the
risk of heart disease as
well as certain kinds of
cancer.
This diet is traditionally
eaten in countries
surrounding the
Mediterranean Sea, including
Italy, Spain, Israel and
Greece. The diet developed
as a result of the foods
easily available there, just
as diets in other countries
develop based on their
available foods.
The traditional
Mediterranean diet menu
consists of:
-
Lots of plant foods,
like fresh fruits and
vegetables (in season),
whole grains, legumes
and nuts.
-
Cheese and yogurt, in
small or moderate
amounts. These are often
used as a topping or
seasoning for other
foods.
-
Fish and poultry in
small or moderate
amounts. One serving of
fish or poultry should
be about the size of a
deck of cards.
-
Olive oil is the primary
source fat. Olive oil is
different than other
oils, because it
contains large amounts
of monounsaturated fatty
acids, which are good
for the heart.
-
Red meat is mainly used
as a seasoning rather
than as the primary
ingredient in a meal.
-
Sweets are eaten rarely,
no more than once or
twice a week. Fresh
fruit is usually served
instead as a dessert.
-
Wine is often served
with meals, in small
amounts.
-
The Mediterranean diet
menu is low in saturated
fats and animal products
are limited.
Here’s a copy of Mediterranean diet menu for one day:
-
Breakfast
- 1 slice whole-wheat
toast with peanut
butter, yogurt, and
fresh fruit.
-
Lunch
- large fresh salad with
olive oil and
vinaigrette dressing,
small serving of grilled
or baked chicken breast,
whole grain roll, and
fresh fruit.
-
Dinner-
fresh baked fish, sweet
potato, fresh vegetables
sautéed in garlic and
olive oil, and fresh
fruit.
-
Snacks
- a handful of nuts,
slice of cheese, yogurt,
fresh fruit, slice of
whole-grain bread spread
with a small amount of
peanut butter.
Wine is often included in a copy of Mediterranean diet.
Studies have shown that
moderate consumption of wine
(1–2 glasses daily) can
actually be good for your
heart. It increases levels
of good cholesterol and
helps prevent blood clots.
Too much wine, of course, is
not healthful. It can
actually damage the heart.
If there are concerns about
drinking alcohol,
researchers say that many of
the same benefits can be
gained from drinking grape
juice.
A copy of Mediterranean diet
does not consist of any one
food but of a variety of
healthful choices. As you
can see, it’s easy to
develop a personalized copy
of Mediterranean diet that’s
just right for you.
Health benefits of the
Mediterranean diet menu
include a healthy heart,
with reduced risk of heart
attack and stroke, reduced
bad cholesterol (LDL),
increased good cholesterol (HDL),
and lowered risk of high
blood pressure. Studies
comparing the Mediterranean
diet menu to the diet
recommended by the American
Heart Association found both
have similar results, but
the Mediterranean diet
allows for more variety of
foods and foods that have
more flavor, so people are
more likely to stick to it.
And if you add some
exercise, you’ve got a great
weight loss plan!
People who are not used to
this diet frequently comment
to us that they are always
hungry. To combat this
hunger, we suggest you
consider our recommended
weight loss supplement.
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