What Does The Mediterranean Diet Look Like?
What does the Mediterranean diet look like?
The Mediterranean region in Italy enjoy the lowest recorded rates of chronic diseases and the highest adult life expectancy The healthfulness of this eating pattern has been shown in other research and is thought to be one of the reasons why people in this area suffer less heart disease.
Some recent studies have shown that when comparing the results of weight loss using a low fat, low carbohydrate or Mediterranean diet the Mediterranean diet was the most successful in acheiving more sustainable weight loss over a two year period.
The diet in a nutshell.
An abundance of food from plant sources, including fruits and vegetables, potatoes, breads and grains, beans, nuts, and seeds. Emphasis on a variety of minimally processed and, wherever possible, seasonally fresh and locally grown foods (which often maximizes the health-promoting micronutrient and antioxidant content of these foods).
Olive oil as the principal fat, replacing other fats and oils (including butter and margarine). This means that the amount of saturated fat is much lower.
Daily consumption of moderate amounts of cheese and yogurt (low-fat and non-fat versions may be preferable). Weekly consumption of moderate amounts of fish and poultry (recent research suggests that fish be somewhat favored over poultry) and up to four eggs per week (including those used in cooking and baking).
Fresh fruit as the typical daily dessert;
Red meat a few times per month (recent research suggests that if red meat is eaten, its consumption should be limited to a maximum of 340 to 450 grams per month
Moderate consumption of wine, normally with meals; about one to two glasses per day for men and one glass per day for women.
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