Mediterranean Meal Plan

The Mediterranean diet emphasizes foods and cooking styles of people living in the countries along the Mediterranean Sea. This style of eating can help dieters maintain a healthy weight and reduce the incidence of chronic disease. With knowledge of the basic foods and cooking techniques involved in the Mediterranean diet, devising a Mediterranean meal plan is straightforward.

Significance

A Mediterranean diet can help with weight loss and management. The "Journal of Nutrition" on July 1, 2009, published a study noting that among 497,308 from 10 European countries, those who followed the broad framework of a Mediterranean diet exhibited smaller waists. It also can reduce the incidence of heart disease and stroke, especially in women, says a study published in the Nov. 17, 2008, issue of the American Heart Association publication "Circulation." In another study of almost 13,000 people that spanned 8.5 years, adherence to a Mediterranean diet correlated with a 9 percent reduction in death from heart disease, a 6 percent reduction in deaths from cancer and a 13 percent reduced incidence of Parkinson's and Alzheimer's disease, reported the "British Medical Journal" in February 2009.

Features

A Mediterranean meal plan is built on a foundation of plant-based foods like fruits, vegetables, grains, beans and nuts. Red meat is eaten rarely, while fish and poultry serve as the primary animal sources of protein. Vegetarian proteins like beans and nuts are often the center of meals. Unsaturated fats like olive oil and canola oil are used generously, while butter and other saturated fats are not often consumed. Herbs, citrus and spices flavor foods that are prepared with healthy cooking techniques like broiling, grilling and braising in broth or tomatoes. Red wine is included in moderation.

Fats

Mediterranean diets typically involve eating an average of 35 percent of calories from fat, which might seem contrary to losing weight. The New England Journal of Medicine published a study on July 17, 2008, showing that when compared with a low-fat diet containing 30 percent fat, a Mediterranean diet with 35 percent of calories from fat yielded a greater amount of weight loss and more favorable blood sugar levels among diabetics. The Mediterranean diet emphasizes plant-based oils in lieu of saturated fats found in animal products and tropical oils, and trans fats found in processed foods and commercially fried foods. A Mediterranean meal plan uses olive oil, canola oil, salmon, nuts and avocados liberally.

Considerations

A Mediterranean meal plan emphasizes whole grains over refined grains. While almost any type of vegetable or fruit can be part of a Mediterranean diet, eat those that are fresh and in season to maximize micronutrient and antioxidant consumption, recommends Oldways, an international non-profit focused on promoting healthy eating. A Mediterranean meal plan features fish twice per week and less than 16 oz. of red meat per month. Low-fat dairy like cheese and yogurt may be eaten daily.

Sample Meals

Breakfasts on the Mediterranean diet might include plain, low-fat yogurt with fresh fruit and a drizzle of local honey. For lunch, a green salad with chickpeas, whole-grain pita bread and olive oil dressing adheres to the plan. Snacks between these meals might include small servings of nuts, cut up vegetables with hummus, or fresh fruits. At dinner, a Mediterranean meal plan might include 4 oz. of grilled salmon along with roasted eggplant, zucchini and tomatoes, with whole-wheat couscous and a glass of red wine. Fresh berries provide a sweet finish to the meal.