How to Follow the Mediterranean Diet Meal Plan
It is no secret that people from areas surrounding the Mediterranean Sea
like Italians, Greek etc live a longer life then Americans and Europeans. The reason for this is
their diet which is based heavily on the use of olive oil, legumes, nuts and vegetables. Medical
researchers have observed that such a diet reduces the risk of heart disease, decreases low-density
lipoprotein (LDL) or bad cholesterol and lowers blood pressure. Hence, people with all these
conditions are suggested to go on the Mediterranean diet, which follows the traditional
Mediterranean style cooking.
Mediterranean people eat an average of 9 servings daily of fresh fruits and
vegetables like apples, bananas, baby carrots, cooked tomatoes which are good for prostate cancer
and grapes. These not only constitute as a healthy meal but also a delicious one! Thus,
Mediterranean diet includes generous helpings of fruits and vegetables that are rich in
Another important part of the Mediterranean diet is
Another important part of the Mediterranean diet is bread. You should eat whole
grain products in your diet. Use flavoured olive oil as a taste enhancer rather than butter on your
whole-wheat bread. Eat a handful of nuts as these are high in healthy monounsaturated fats.
Walnuts, almonds, hazel nuts and pecans are all good if taken in limited amounts as their high
healthy fat content makes them also high in calories.
Olive oil or canola oil is also part of the Mediterranean diet. For the least
processed forms of these oils, buy those with the ‘virgin’ or ‘extra virgin’ varieties. These are
very beneficial for the heart. Use fresh herbs and spices for extra flavouring. Instead of salt,
sprinkle oregano, thyme or rosemary on your meal. Fresh garlic also provides a unique flavour to
the meal besides working as an antioxidant and an antibiotic in its raw form.
The Mediterranean diet cannot be complete without the use of fish. It is
abundant in omega 3 fatty acids and is very effective in lowering triglyceride levels and also in
improving the overall condition of blood vessels. Wild salmon, herring and mackerel are especially
You can also drink red wine in small quantities as it is believed to lower the
risk of heart disease. For women, the recommended amount is 5 ounces while for men it is 10
The purpose of a diet should be to allow you to eat your favourite foods but in
a healthy way. Prepare tasty meals that consist of grains, fruits, vegetables and fish. Many
recipes can be found online if you want variety. Remember, diets only work if you are following
them with an optimistic frame of mind. So be positive, and be healthy!