Mediterranean diet is a type of diet inspired by the traditional dietary patterns of Southern Italy and Greece . The most famous one was presented by Dr. Walter Willett of Harvard University's School of Public Health in the mid-1990s. Based on "food patterns typical of Crete, much of the rest of Greece, and southern Italy in the early 1960s. The diet contains little low in saturated fat and high in monounsaturated fat and dietary fiber.
Mediterranean Diet also means priorities and proportions as defined in the above pyramid. Since each type of diet may works for some one and the other, please read the Pro and Con of experts argument and decide yourself. We will be appreciate, if you can buy it from our recommended program, once you have decided. Please always consult with your doctor before applying.
Recommended Program
The Mediterranean Diet
A Fundamental Guide to Using the Mediterranean Diet
for Improved Health, Weight Loss, Reducing the Risk
of Heart Disease, Blood Pressure & Common Allergies
Mediterranean Diet Recipes
By Kevin Stith
"Eat healthy and be active" is the universally acknowledged theory to staying fit. Food has to be appealing to the eyes and kindle the taste buds too. The Mediterranean diet is a healthy balanced diet of plant food cooked in "good" fat. That does not mean there is a total cut on animal products. The Mediterranean diet pyramid recommends animal fat and products to be taken in small quantities occasionally. In a Mediterranean diet a major portion includes vegetables, cherries, spinach, beans, mushrooms, tomatoes, watermelon, eggplant and potatoes. Whole grain bread, pastas and cereals are the main course in the diet. Fruit is the most preferred dessert. The food is followed by wine that is consumed in small or moderate amount. Wines are prepared from grapes, pomegranates and persimmons. The diet is also inclusive of dairy products especially cheese that is to be taken in a small quantity.
Mediterranean cuisines are known for their wonderful taste and time saving cooking practices. The recipes widely make use of olive oil in cooking, garnishing and salad dressing. It is a low saturated fat that acts as an antioxidant too. Dairy products like milk, yogurt and cheese are added flavors used in a very low amount. For instance, cheese is used only for flavor and not excessively as a cooking base. Butter and margarine are almost absent in the diet. Similarly, fish, poultry and meat are often grilled or roasted and never fried.
The recipes do not make use of any processed food. For instance they would prefer fresh spinach to processed and salted canned food. Mediterranean diet recipes are unique for their flavor and taste. Most of the flavors in various food preparations come with the use of onion, garlic, spices such as cinnamon, clove, pepper, oregano, Italian parsley and certain natural herbs like basils -- all cooked in olive oil. There is also wide use of citrus juices such as lemon and orange used in cooking. In fact, wine is used in recipes whether it be a main dish, salad or dessert. The recipes vary from state to state, and are fresh vegetables and other plant food produced locally. However, most of the flavor favors remain the same like the olive oil.
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Recommended Program
The Mediterranean Diet
A Fundamental Guide to Using the Mediterranean Diet
for Improved Health, Weight Loss, Reducing the Risk
of Heart Disease, Blood Pressure & Common Allergies
Lifetime Fitness With the Mediterranean Diet
By Peter Stockwell
The Mediterranean diet is one of the best ways to lose weight and to achieve lifetime fitness. Experts have analysed the ingredients and found that drinking a glass of wine a day and large amounts of fruit and fresh vegetables, while keeping red meat consumption low, also helps you live longer. There have been previous studies which show that the Mediterranean diet protects against Alzheimer's and other memory problems as well as some cancers.
Research involving 23,000 people carried out by the Harvard School of Public Health found that those who kept most closely to a Mediterranean diet were 14 per cent more likely to be alive after 8 years. Professor Dimitrios Trichopoulos of the Harvard School says that moderate consumption of alcohol, mostly wine during meals, low consumption of meat and meat products and high consumption of vegetables, fruits, nuts and olive oil can substantially increase lifespan.
The most beneficial of the ingredients of a Mediterranean diet for a long life appears to be wine. Fish is not as valuable, although oily fish, such as mackerel or salmon, can help protect the mind against decline and decrease the risk of prostate cancer in men.
It is a good thing to eat with family and friends. This is, of course, a great tradition in Mediterranean countries. It prolongs the meal and makes for a relaxed and enjoyable atmosphere, aiding digestion and relieving stress. It may rather depend on having the right friends and family; we all know that some can have the reverse effect.
Use herbs and spices in the meal instead salt for flavouring. Nuts are good, but some are high in calories and fats. The best are walnuts, pecans, almonds and hazel nuts. A handful a day is all you need. Fruit and fresh vegetable must be eaten with every meal. Fish or shellfish twice a week, lean meat on the remaining days. Bread is usually eaten in the Mediterranean without butter or margarine. Virgin or extra virgin is the best type of olive oil to use.
Red wine is one of the delights of the Mediterranean diet but, somewhat like ones friends and family, it should be taken in moderation. Two glasses a day for a man, one small to medium glass a day for a woman. It does have excellent properties, it reduces the blood's ability to clot, much as aspirin does. It also contains antioxidants. Antioxidants fight free radicals which attack healthy cells and cause damage to our bodies, increasing the risk of heart disease, diabetes and some cancers. But don't worry about how red wine makes you healthy. It is a good thing, just enjoy it.
Of course we should not think that all Mediterranean people eat what we call the Mediterranean diet. There are twenty one countries bordering the Mediterranean and if you go to North Africa, for example, you will find something very different to the food of Greece or Italy. The style of cooking we call Mediterranean can be found in Italy, Southern France and parts of Spain. It is also the diet of poorer people who grow their own vegetables and buy cheap fish and meat in the market. Or maybe they fish and keep animals themselves.
This brings us to exercise. The Mediterranean diet, or any other diet, will not work without exercise. Mediterranean families are often farmers or fishermen, they work hard and have a lot of exercise. This applies to men, women and often children. We must do the same as much as we are able. So a walking exercise program, or whatever form of exercise you feel most comfortable with, is an essential part of a long healthy life.
Peter Stockwell is a writer, walker and author of the Senior Walking Fitness Blog helping all ages to achieve lifetime fitness. For more articles, tips and help on any aspect of diet and fitness visit: http://www.seniorwalkingfitnessblog.com.
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