Mediterranean Diet Plan for Health

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In this article below, we are going to talk about the Mediterranean diet plan, which is inspired by the general dietary patterns & practices of countries bordering the Mediterranean sea. This Diet plan we are going to talk about in the following article has been popular since the 1990 s and was originated in Mediterranean countries like: Greece, Spain & Southern Italy.

mediterranean diet

Best Mediterranean Diet for Heart and Weight loss:

Mediterranean Diet plan is considered to be one of the best diets that can be followed religiously to have a healthy heart. The Mediterranean diet plan is full of healthy components but it manages to be effective without being boring. It includes Olive oil and Red Wine consumption to avoid the diet from getting Bland. The basics of this diet plan, focus on consumption of fresh veggies, seasonal fruits, whole grains & Fishes. There is also a limitation on the intake of saturated/ Unhealthy fats which is present as trans- Fat in butter. In the Mediterranean diet plan, the proportions of these food recipes are so altered that it turns out to be very heart protective in nature.

Apart from being heart friendly, this diet is also associated with decreased risk of development of Cancers, Alzheimer’s disease and Parkinson’s disease. This implies that people who follow the Mediterranean diet plan are also less likely to suffer from amnesia : Loss of memory & mental depression.

What Are Foods For Mediterranean Diet:

Below mention that what are the list of foods for Mediterranean diet along with its benefits.

If I were to describe the Mediterranean diet plan pyramid, the base of this pyramid is formed by Fresh fruits & Veggies, Multi grains, whole wheat grains, herbs, legumes, nuts, flax seeds, spices & Use of Olive oil for cooking instead of butter and saturated fats.

Mediterranean Diet For Weight Loss:

  • Olive oil is encouraged for cooking as it is made up of mono saturated fatty acids. The details about another most important member of the Mediterranean diet plan include olive oil uses. It might be used as a primary fat for baking and cooking. A dipping of high quality virgin olive oil seasoned with balsamic vinegar is a delicious dipping for breads and might be even considered as a healthier alternative for butter as it does not contain saturated fats as butter.
  • Other plant based oils include canola and walnut oil which are also rich in heart healthy mono saturated fats. Consumption of these type of fatty acids leads to reduction in levels of LDLs that is, Low Density Lipo proteins, which again are Cardio-protective. These help in reducing the cholesterol levels in body and weight loss also. This means, the maximum proportion of your meals should be formed by the above mentioned things.
  • Antioxidants lead to lowering in levels of triglycerides, decrease in tendency of blood clotting & decrease in incidence of heart attacks and finally helps in weight loss.
  • Instead of salt, use of herbs & Spices should be encouraged to flavor your food. Since, salt leads to shooting blood pressures & Herbs are friendly to health and packed with antioxidants that are capable of reducing effects of aging & Decreasing risk of cancer.

Mediterranean Diet Plan Chart:

Below we explain the Mediterranean Diet of vegetables and Mediterranean Diet of fruits separately. So read carefully follow the diet correctly.

Vegetable Mediterranean Diet Plan:

  • Ideally, four to five servings of fruits & Veggies should be consumed each day. A handful of nuts per day should suffice. Nuts are high in healthy fats like Omega 3 Fatty acids but also rich in calories so, avoid more than the recommended amount.
  • In order to be more specific, Mediterranean diet plan also states eating vegetables all day long in the form of a variety of dishes. Many people are of the opinion that their consumption of vegetables is lower than required. The general aim should be for the consumption of 3 to 8 servings of vegetables a day.
  • The size of the serving may range from ½ cup to about a cup or two depending on the vegetable.
  • You should try opting for vegetables which are rich in colors i.e. they have a range of antioxidants and vitamins this will allow you to follow a healthier diets more efficiently.
  • You should follow a diet and consume spinach and cheddar omelette for a healthy breakfast.
  • Try having chicken soup for the lunch and green salad and roasted carrots for dinner.
  • Big bowls of delicious green salads might act as a treat while including a whole lot of necessary vegetable servings all at once.

Fruits Mediterranean Diet Plan:

  • Fruits can also be enjoyed as desserts. They are a general source of Vitamin C and might be a healthier way to indulge your sweet tooth. They are also a good source of fiber you can also fulfill your sugar cravings by adding a pinch of sugar to them, adding honey to the fruit slices or adding brown sugar.
  • You should always consume Moderate proportions of sea food & Fishes should be a part of your diet. You can consume these once or twice a week.
  • In lesser amounts, you may consume poultry, eggs, cheese & Diary products.
  • You should avoid Sweets & Meats. Apart from the components, this meal also emphasizes importance of indulging in some moderate form of physical exercises & enjoying your meals with family and friends so that, you feel more positive while having their food.

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Alcohol Part In Mediterranean Diet Plan:

Effect of moderate amounts of Alcohol on health are debatable. However, many studies demonstrate that five to ten ounces of Red wine Per day is actually good for health. The exact amount may vary as per weight, age & Sex of an individual. However, there is no strong evidence supporting this. Those with history of Liver diseases should avoid alcohol. However considering its benefits consumption of red wine can be quite beneficial to be more detailed a huge variety of red wines are easily available in the market and each prepared from the fermentation of grape juice. Very moderate amounts of consumption of red wine can provide protection against heart disease. And this health benefits appears to be heightened if consumed with the Mediterranean diet plan.

Healthy Mediterranean Diet Plan:

  • You can also try following a Mediterranean diet plan for a better health. For instance having a change in your diet by replacing a major part of your red meat and continue consuming all your protein content from a wide range of other options like beans, nuts, skinless chicken and turkey.
  • Doing so will help you curb out a lot of your saturated fat intake. Try out fish of any kind except for fried for about twice a week.
  • You should consume fishes like salmon and tuna for their rich protein values.
  • Whole grains and vegetable consumption should be the prime focus if you want to maintain a healthy diet.
  • Even if you have an irresistible love for steak, you can also follow a healthy stake diet you can choose a lean cut like that of sirloin, Flank steak or even strip steak and you must limit the size you intake to 3 to 4 ounce.
  • Another important ingredient of the healthy Mediterranean food plan is the potato. The potatoes are associated with a variety of cooking processes. They are a good source of energy, potassium, fibers. They are also rich in Vitamin C and have a large quantity of starch which the body converts into glucose. Intake of these veggies will ensure that you have a healthy diet.

Following a Mediterranean diet plan is also very much like having a posh lifestyle where you don’t compromise with taste or health. You should try savoring what you are eating and eat slowly and tune in your body’s hunger and leave it craving for more. Following the above diet plans that taste along with health is not compromise and you are satisfied with all that you intake.

So, I hope you have gone through the article for Mediterranean Diet Plan in detail and would definitely inculcate some changes in your diet patterns to live an energetic & Healthy life that is free from physical, neurological & Mental diseases.

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