Mediterranean diet recipes

By Weight Loss Consultant • Related • Filed Under

The Mediterranean Diet is a diet plan that is patterned after what is eaten by the people who live in the Mediterranean Basin such as in Italy, Greece and Crete. What studies have found is that even though the people there eat diets which are high in fat, their incidence of heart disease and cardiovascular disease was much lower than their counterparts here in the United States. The studies state that they believe the difference is that those in the Mediterranean eat olive oil as their primary source of fat, while here in the United States eat primarily animal fat.

Olive oil has been found to lower cholesterol, blood sugar, and lowers blood pressure. It has also been found to be helpful in the prevention of peptic ulcers as well as helpful in the treatment of ulcers that are already present. It is also being studied for its properties in preventing cancer as well. Wine which is consumed in moderate amounts in this diet also has been shown to be a powerful antioxidant.

The diet consists of these components:

Foods Eaten In Large Amounts

  • Olive Oil
  • Legumes
  • Unrefined Cereals and Grains
  • Fruits
  • Vegetables
  • Fish

Foods Eaten In Moderate Amounts

  • Dairy Products ( mainly cheese and yogurt)
  • Wine

Foods Eaten In Small Amounts

  • Meat and Meat Products

In this type of diet, desserts usually consist of fruit or fruit products. They do use things such as honey for additional sweetness in their foods.

Here are some common foods that are found and consumed in the Mediterranean Diet.

  • Olive Oil
  • Cheese and Yogurt ( Please note that this is goat and sheep cheese)
  • Shellfish, Sardines
  • Chicken
  • Eggs
  • Pastries, Ice Cream, Cookies
  • Veal and Lamb
  • Bread, Pasta, Rice, Couscous, Polenta, Potatoes, Olives, Avocados, Grapes
  • Spinach, Eggplant, Tomatoes, Broccoli, Peppers, Mushrooms, Garlic
  • Almonds, walnuts and other nuts; Chick peas, white beans, lentils and other beans; Peanuts

Here are some tips to help you to start to transcend over to more of the way that Mediterranean’s eat. Use olive oil instead of butter, lard, or shortening in your foods and cooking. Try eating nuts or fruits for snacks instead of potato chips, crackers, or cookies. Use a low calorie spread, mustard, or something like avocado spread instead of putting mayonnaise on your sandwich.

The Mediterranean people are also people who believe in staying active. They do not have all of the modern conveniences in a lot of the smaller villages such as we do here in the United States. They still do by hand what we have many machines to do. So instead of watching TV all evening, go out for a walk and see nature up close. If you are looking to find something beautiful you will. A lot of success or failure is our mind set and how we feel about what we are doing going in.

If we believe that we will succeed, then we will work hard and accomplish much, however if we start out doubting that we will accomplish our goals in such things as this, we have lost half the battle already.

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