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

Wednesday 31 August 2011

Mediterranean diet linked to lower risk of type 2 diabetes mellitus


A new study by Imperial College London researchers suggests that following a Mediterranean diet may help reduce the risk of type 2 diabetes mellitus.
The study published in the July 25, 2011 issue of Diabetes Care found high adherence to a Mediterranean diet was associated with 12 percent reduced risk of diabetes Mellitus, compared with those who least adhered to the Diet.The association was based on data from a study population of 340,000 participants in the European Prospective Investigation into Cancer and Nutrition study. Of the participants, 11,994 incidence type 2 diabetes mellitus were identified.



The study also found medium adherence to the Mediterranean diet was correlated with a 7 percent reduction in the risk of type 2 diabetes mellitus compared with the low adherence.
However, the association was not significant among those aged younger than 50 years of age and obese participants.Type 2 diabetes mellitus is a condition in which a person can produce insulin but can't efficiently use it to deal with blood sugar.  The condition can lead to severe complications if not adequately controlled.  An estimated 20 million Americans live with type 2 diabetes mellitus.   There is no cure for the disease, but it can be controlled using diabetes drugs.
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