Mediterranean-style cooking is the basis of healthy eating, according to MayoClinic.com. The diet reflects cooking and lifestyle habits common in southern Italy, Spain, Greece and other Mediterranean regions during the 1960s. At the time, the area had the lowest percentage of coronary heart disease and adult life expectancy was the highest in the world. Though not one specific diet exists in the region, the area shares common cooking and lifestyle characteristics. According to MedlinePlus, following the Mediterranean diet may reduce heart disease, stabilize blood sugars and lower cholesterol levels. The diet focuses on plant based dishes and does not include high amounts of red meat, butter or sweets.
Fruit and Vegetable Based Meals
The basis of the Mediterranean diet is fresh fruits and vegetables. The MayoClinic.com states the diet includes about nine servings per day. Choose fruits and vegetables in season to include the freshest produce available. Unlike the traditional Western diet, red meat is consumed a few times a month. Instead, the diet includes fish and poultry about twice a week. Avoid prepackaged and processed foods as often as possible.
Grains and Breads
Whole grains are preferred over enriched breads and cereals. The Cleveland Clinic suggests choosing grains such as rolled oats, barley or buckwheat based cereals for breakfast. Enjoy plain bread dipped in olive oil, instead of using butter or margarine. Olive oil contains high amount of monounsaturated fat, which may reduce cholesterol levels.
Wine
Wine is normally consumed with meals in the Mediterranean region. Moderate consumption includes one 3 ½ oz glass for women, and two 3 ½ oz glasses for men. According to MayoClinic.com, some research suggests the consumption of red wine may reduce heart disease. Still, do not consume wine if you suffer from liver or heart disease, cannot keep consumption to moderate levels or have a family history of alcohol abuse. Drinking purple grape juice is a healthy alternative to wine.
Seafood
Seafood is a staple of the Mediterranean region. The American Heart Association suggests eating seafood twice a week. Fish and seafood are rich in omega-3 fatty acids, which may reduce heart disease and cholesterol levels. Salmon, tuna and trout are healthy fish choices. Avoid pan-frying fish; instead, bake or grill fish. Flavor with fresh herbs and lemon and avoid rich sauces high in calories.
Member Comments