According to Michael Ozner, the American diet and lifestyle are toxic to your health. The food you eat is contaminated with pesticides, preservatives, excess fat, salt and sugar. A sedentary activity level and stress contribute to the recent obesity epidemic. Obesity is linked to heart disease, diabetes, high blood pressure and stroke. Proponents of this diet believe that adopting the Mediterranean diet and lifestyle will ensure long-term health.
Characteristics
In "The Mediterranean Diet," authors Marissa Coultier and Eve Adamson say that following the Mediterranean food guide pyramid will lead to an increase in adult life expectancy rates and a lower risk of developing chronic diseases. The diet is centered around foods from plant sources such as vegetables, fruits, whole grains, nuts and seeds. The focus is on foods that are locally grown, fresh and minimally processed. Daily consumption of dairy, red meats, fish and poultry are low. Total fat consumption is between 25 to 35 percent of your total calories with no more than 7 percent coming from saturated fats. Olive oil, fish, nuts and seeds are primary sources of fat.
Fresh Fruits and Vegetables
Fruits and vegetables provide an abundance of vitamins, minerals, fiber and complex carbohydrates. According to Dr. Fedon Alexander Lindberg, the nutrients in fruits and vegetables lower the risk of heart disease and cancer. Phytonutrients found in the skin of fruits and vegetables play a role in fighting disease and improving your health. Eat vegetables and fruits in a wide variety of colors such as oranges, blueberries, red apples, spinach, squash and asparagus.
Legumes
Legumes or beans are consumed on a regular basis in the Mediterranean diet plan. Legumes are a rich source of soluble and insoluble fiber which help curb your appetite and reduce cholesterol. Beans are also excellent sources of vitamins and protein. According to Michael Ozner, regular bean consumption lowers the risk of heart disease, cancer and diabetes. Try lima, navy, pinto, black, garbanzo and kidney beans.
Nuts
Nuts are an essential part of your Mediterranean maintenance diet plan. Nuts such as almonds and walnuts are rich sources of monounsaturated and omega-3 fatty acids. Nuts are also a good source of protein, fiber and vitamins. In "The Miami Mediterranean Diet and Lifestyle," the author says that nuts make an excellent snack and can assist with weight loss because they make you feel fuller longer. Regular nut consumption lowers your risk of heart attack and coronary heart disease.
Fish
Oily fish are emphasized in the Mediterranean diet. Oily fish are rich sources of protein and omega-3 fatty acids. Omega-3 fatty acids have a beneficial impact on cholesterol and reduce your risk of heart attack. The fatty acids also help to reduce inflammation. The best choices are salmon, albacore tuna, trout, flounder,herring and sardines.
References
- "The GI Mediterranean Diet"; Dr. Fedon Alexander Lindberg; 2009
- "The Mediterranean Diet"; Marisa Cloutier and Eve Adamson;2004
- "The Miami Mediterranean Diet: Expanded Edition"; Michael Ozner, MD; 2008
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