Mediterranean Diet Food Pyramid

Mediterranean Diet Food Pyramid

How to Lose Weight With The Greek Mediterranean Diet

1. Subdivide your daily food intake into 4-5 sitting. This division helps you digest foods more efficiently and better utilize the main nutrients present in your food.

2. Eat proper amounts of pasta. This is a product capable of acting as the main ingredient of meals.

3. Accompany foods with bread. Try to choose multi-grain bread or traditional Italian bread or rolls and avoid as much as you can speciality breads, that are often prepared with the addition of oil or butter.

4. Include “all-in-one-meals” like pasta with vegetables or legumes in your daily routines. They are typical of Italian cuisine and provide you with the same nutrients as a three-course meal while being also lower in calories.

5. Use olive oil as your preferred fat. It's an extremely digestible fat capable of assisting in the digestion of other fats. Recent studies also suggest that olive oil is the key to the health benefits of the Mediterranean diet, due to its content of phenols, a family of weak acidic that repress genes which cause inflammation, so decreasing the risk of heart disease and arthritis.

6. Eat alternative meats such as chicken, rabbit, pork, turkey. They carry similar nutritional values to red meats, but are less fatty by nature.

7. Eat plenty of fish, with special attention to blue fish like sardines and anchovies. They have elevated nutritional value and low fat composition.

8. Limit the use of salt, replacing it with traditional Mediterranean herbs and spices to increase the flavor of foods.

9. Eat plenty of vegetables and fruits, which guarantee the proper consumption of fiber, minerals and vitamins (especially carotene, vitamin C, Vitamin B6 and folate).

Tags: mediterranean diet , diet diet , metabolism , weight reduction , fat loss , lost weight , mediterranean diet foods , dieting , diet plan , weight loss secrets , weight loss foods , slimming

Chitika

SpiderMetrix

Monday 16 May 2011

The Key to the Mediterranean Diet: Wine


It’s been clear for a while now that adhering to The Greek Mediterranean Diet can lower risk of dearth(in the short to medium term, anyway).
But the diet has many components, and it hasn’t been clear which elements of the diet are responsible for this benefit. An analysis published in the BMJ aimed to find out.
Researchers based at Harvard and the University of Athens looked at data collected from more than 20,000 Greek men and women who were followed for an average of more than eight years as part of a study of nutrition and health.
They assessed participants’ adherence to nine components of the Mediterranean diet. They found that overall, people who adhered more closely to the diet were less likely to die during the study. They also parsed the data to see which elements of the diet were most strongly associated with this benefit. Here, in descending order of importance, are the keys:
  • A moderate amount of alcohol (usually wine)
  • A small amount of meat
  • Lots of vegetables
  • Lots of fruits and nuts
  • A high ratio of monounsaturated to saturated fats
  • Lots of legumes

No comments:

Post a Comment