Okay, so it’s not my diet, actually it’s not a diet at all but rather a way of eating. But I do believe in the many health benefits associated with eating these foods and so I incorporate them into my diet as frequently as possible. I’ll admit to limiting the amount of fats, but otherwise I love all things Mediterranean. So to honor these wonderful Mediterranean favorites – today’s post is dedicated to all their delicious foods.
Location, Location, Location
The Mediterranean Diet features foods eaten in Greece, Spain, southern
Italy, Malta and France, and other countries that border the Mediterranean Sea.
It emphasizes foods like fish, fruits, vegetables, beans, high-fiber breads and
whole grains, nuts, and olive oil. Meat,
cheese, and sweets are very limited.
The recommended foods are rich with monounsaturated fats, fiber, and omega-3
fatty acids.
What are the benefits?
A Mediterranean-style diet may help lower your risk for certain
diseases, improve your mood, and boost your energy levels. It can also help
keep your heart and brain healthy.
For your heart and body, a Mediterranean-style diet can help:
- Prevent heart disease.
- Lower the risk of a heart attack.
- Lower cholesterol.
- Prevent type 2 diabetes.
- Prevent metabolic syndrome.
For your brain,
a Mediterranean-style diet can help prevent:
- Stroke.
- Alzheimer's disease and other dementia.
- Depression.
- Parkinson's disease.
Eating Mediterranean Style
Here is the Mediterranean food plan. Try and add as many of these
healthy foods into your daily meal plan as possible.
On the menu
- A variety of fruits and vegetables each day, such as grapes, blueberries, tomatoes, broccoli, peppers, figs, olives, spinach, eggplant, beans, lentils, and chickpeas.
- A variety of whole and multi-grains such as oats, brown rice, breads and pasta, quinoa and couscous.
- Healthy (unsaturated) fats, such as nuts, olive oil, and certain nut or seed oils like canola, soybean, and flaxseed.
- Limiting unhealthy (saturated) fats, such as butter, palm oil, and coconut oil. And limit fats found in animal products, such as meat and dairy products made with whole milk.
- Mostly vegetarian meals that include whole grains, beans, lentils, and vegetables.
- Fish 2-3 times a week, such as tuna, salmon, mackerel, lake trout, herring, or sardines.
- Moderate amounts of low-fat dairy products each day or weekly, such as milk, cheese, or yogurt.
- Moderate amounts of poultry and eggs every 2 days or weekly.
- Limit red meat to just a few times a month in very small amounts (3oz)
- Limiting sweets, desserts and sugary drinks to 3-4 times a week.
The Mediterranean diet may also include red wine with your meal.
So that’s it, that’s the secret to eating Mediterranean style. Enjoy!
| STATS | |
| Journey Day: | 95 |
| Today's Calories: | 1572 |
| Daily Calorie Goal: | 1800 |
| Next Weigh In: | 5/7/14 |
| Days till Weigh-In: | 20 |
| Starting Weight: | 351 |
| Current Weight: | 336 |
| Lost So Far: | 15 |
| Daily Calorie Tracker | ||||
| [42] | Thursday 4/17/14 1800 Calories | |||
| Time | Qty | Food Item | Calories | Sub |
| Breakfast | ||||
| 1 | English muffin, PB2 & Strawberry Preserves | 250 | ||
| 2 | Organic Eggs | 150 | ||
| 1 | Bowl Sliced Strawberries | 40 | ||
| 1 | Hazelnut Crème Decaf | 60 | ||
| 0 | ||||
| Breakfast Calories: | 500 | |||
| Snack | ||||
| 1 | Hazelnut Amazon Organic | 60 | ||
| Snack Calories: | 60 | |||
| Lunch | ||||
| 1/2 | Club Sandwich (no dressing) | 300 | ||
| 1 | French Fries | 400 | ||
| 2 | Unsweetened Ice Tea | 0 | ||
| Lunch Calories: | 700 | 1260 | ||
| Snack | ||||
| Snack Calories: | 0 | 1260 | ||
| Dinner | ||||
| 1/2 | Club Sandwich (no dressing) | 300 | ||
| 1 | Bowl Organic Mixed Greens | 0 | ||
| Dinner Calories: | 300 | |||
| Snack | ||||
| 1 | Hazelnut Crème Coffee | 60 | ||
| 1 | Bowl Sliced fresh Strawberries | 40 | ||
| Snack Calories: | 100 | |||
| Total Calories Burned: | ||||
| Total: | 1660 | √ | ||
| ***Daily Caloric Goal: | 1800 | |||
| Water (1 cup per circle) | ||||
| O O O O O O O O O O O O O O O | 13 | |||
| 1 cup = 8 fluid oz = 0.24 liters | ||||
| Time | Activity | Burned | ||
| 0 | ||||
| 0 | ||||
| *Calorie/Activity calculation: 10 Calories for every 5 minutes (depending on exertion) | ||||
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