Research proves that a healthy Mediterranean diet helps you to live longer and is also effective in weight reduction. Life expectancy was high, in patients having Alzheimer’s, diabetes, cancer and heart disease.
The Mediterranean diet plan was abundant in vitamins, minerals, phytonutrients, essential fatty acids, antioxidants and fiber.
They ate mainly plant foods – nuts, seeds, beans and whole-grain. And fresh fruits and vegetables were eaten in large quantities, up to ten or more servings a day.
• Honey, as their principle sweetener, was used just occasionally.
• Lean red meat was eaten only a few times a month.
• Whole eggs were served several times a week, often used in whole grain baked goods.
• Dairy products were consumed daily in small amounts, mainly as yogurt and cheese.
• Fish was eaten at least two or three times a week. And poultry was served weekly.
• Organic olive oil was used generously.
The Mediterranean life was a healthy life including lots of exercise, good social ties and midday rest.
• Restrict Trans-fatty acids and white carbohydrates.
• Serve beans with meals and eat almonds or walnuts for snacks.
• Keep saturated fats to a minimum. Choose foods with healthy fats like omega-3 fish, lean poultry and low or non-fat dairy over red meat. And use cheese and butter only in moderation.
• Incorporate plenty of fatty fish in your diet, such as salmon, trout and tuna, or take daily omega 3 fish oil supplements.
• Use organic extra virgin olive oil on salads and bread (instead of butter). But remember, olive oil has 120 calories per tablespoon.
• Add lots of high fiber foods, like vegetables and whole grain pasta, cereals and sprouted breads.
• Eat an abundance of natural whole plant foods like fresh fruits and vegetables. A healthy daily salad is an excellent idea.
With this diet include regular physical activity . Now that you are aware of Mediterrean diet plan, so it’s time to get started. So chow down and bon appetite!