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).

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Chitika

SpiderMetrix

SpiderMetrix

Tuesday 5 July 2011

Expatriate Health Insurance news: Diet 'can help to prevent dementia'

Expatriate health insurance customers may wish to eat a healthy Mediterranean diet, after an expert claimed this can reduce the chances of a person developing dementia.

As foods from this region contain a high number of antioxidants, it is believed they can assist people in maintaining their cognitive abilities in later life, noted Hannah Clack, media manager at the Alzheimer's Society.

Researchers hope to utilise antioxidants to fight the progression of Alzheimer's, with the University of Dundee using sulforaphane, a chemical located in rocket and broccoli, to examine how the body's defences can be stimulated.

Obesity, however, can result in the risk of developing this illness doubling, whereas diet can result in the chances of it happening declining by a third, Ms Clack stated.

This must be combined with a lifestyle that includes abstinence from smoking, regular exercise and occasional monitoring of blood pressure and cholesterol levels, she continued.

All of these are "things that can really help make sure that you are doing everything you can to hopefully avoid dementia", the expert concluded.
Expatriate Healthcare specialise in providing international health insurance.
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