The Mediterranean diet is based on the eating and cooking practices of the people who live along the Mediterranean Sea. The moderate fat diet can decrease your risk of cardiovascular disease, some cancers, Parkinson's disease and Alzheimer's disease, according to MayoClinic.com. The diet is a plant based-diet that encourages you to eat more fruits, vegetables, whole grains, nuts, seeds and legumes, along with liberal use of heart-healthy olive and canola oil. An 1,800-calorie Mediterranean diet can help most women maintain their weight and most men lose weight.
Grains
The Mediterranean diet recommends you eat mostly whole grains. Whole grains are higher in fiber, magnesium and selenium than refined grains. An an 1,800-calorie Mediterranean diet you can have eight servings of grain a day. Examples and serving sizes include one slice of whole wheat bread, 1/2 cup of cooked millet, bulgur, couscous or oatmeal and 1/3 cup of cooked brown rice or whole wheat pasta.
Fruits
Fruits are also encouraged on the Mediterranean diet. High-fiber fruits keep you feeling full longer, controlling appetite for weight management. You can have four servings of fruit each day on the 1,800-calorie Mediterranean diet. Examples of healthy fruit choices and serving sizes include one small apple or orange, 4 oz. banana, 1 cup of berries, 1 cup of diced melon, 1/4 of an avocado, a small peach, a small pear and one whole grapefruit.
Vegetables
Vegetables are also encouraged on the Mediterranean diet. You can have four servings of vegetables each day on an 1,800-calorie Mediterranean diet. A serving is equal to 1 cup of raw or 1/2 cup cooked vegetable. Healthy choices include artichokes, beets, broccoli, Brussels sprouts, spinach, cucumber, leafy greens, eggplant, peppers, tomatoes, onions, zucchini, mushrooms and green beans.
Nuts, Seeds and Legumes
Nuts, beans and legumes act as a good source of protein, iron, zinc, healthy fats and fiber. You can have one to two servings each day on the 1,800-calorie Mediterranean diet. A serving is equal to 1/4 cup of nuts or seeds and 1/2 cup of cooked legume or peas.
Fats
The Mediterranean diet is moderate-fat diet and allows a liberal use of heart-healthy monounsaturated fats such as olive oil and canola oil. You can have four to five servings of fat each day with each serving equal to 1 tsp. of olive or canola oil.
Fish and Poultry
The Mediterranean diet encourages you to eat more fish during the week, especially omega-3 rich fish such as tuna and salmon. Skinless poultry is also acceptable in moderate amounts. You can have up to 3 oz. of fish or poultry each day on the 1,800-calorie Mediterranean diet.
Eggs, Milk and Cheese
You can have one serving of eggs, milk or cheese a day on the 1,800-calorie Mediterranean diet. Choose low-fat or nonfat varieties of milk and yogurt to limit your intake of saturated fat. A serving size is equal to 1 cup of 1 percent or nonfat milk, 6-oz. container of low-fat or nonfat yogurt and one egg.
References
- MayoClinic.com: Mediterranean Diet
- "Krause's Food, Nutrition and Diet Therapy"; L. Kathleen Mahan, MS, RD, CDE, Sylvia Escott-Stump, MA, RD; 1996
- We Can: Estimated Calorie Requirements
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