When it comes to selecting a diet, you need to find one that includes foods you enjoy eating. A diet should not be a temporary fix, but a long-term solution. If you prefer a more plant-based diet that emphasizes fruits, vegetables, whole grains and legumes, then the heart-healthy Mediterranean diet may be the long-term diet for you.
Diet Guidelines
The Mediterranean diet is a heart-healthy diet that includes a variety of nutrient-rich, high-fiber foods. In addition to being heart-healthy, people who follow the Mediterranean style diet also have lower rates of certain cancers, Alzheimer's disease and Parkinson's disease, according to MayoClinic.com. A balanced 2,000-calorie Mediterranean diet should include 4 cups of vegetables, 3 cups of fruit, five servings of whole grains, two servings of milk, 4 ounces of meat and 9 teaspoons of oil.
Breakfast
Your Mediterranean breakfast meal should include 1 cup of fruit, one serving of whole grain, one serving of milk and 3 teaspoons of oil. A healthy breakfast meal may include 1/2 cup of cooked oatmeal with 1/4 cup of raisins and 1 tablespoon of olive oil, and served with 1 cup of milk. The fiber in the oatmeal and raisins, and the fat in the olive oil will help slow digestion to improve satiety. Fiber will also help lower blood cholesterol levels.
Lunch
Your lunch meal should include 2 cups of vegetables, 1 cup of fruit, two servings of grain, 2 ounces of meat, 1 serving of milk and 3 teaspoons of oil. For lunch, you may have 4 cups of mixed greens topped with 1/2 cup of garbanzo beans and 2 ounces of broiled salmon, drizzled with 1 tablespoon of olive oil and some balsamic vinegar. Serve your lunch with 5 whole grain crackers, 1 1/2 ounces of natural cheese and a small apple.
Dinner
Dinner on a 2,000-calorie Mediterranean diet should include 2 cups of vegetables, 1 cup of fruit, two servings of grains, 2 ounces of meat and 3 teaspoons of oil. A healthy dinner meal may include a pasta primavera made with 1 cup of whole wheat penne pasta, 2 cups of roasted vegetables such as broccoli, carrots and cauliflower and 2 ounces of diced chicken breast tossed with 1 tablespoon of garlic infused olive oil. Finish your meal with a large orange.
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