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

Saturday 13 August 2011

Mediterranean Diet May Prevent Metabolic Syndrome


Adherence to the Mediterranean diet may prevent metabolic syndrome, according to a new study.
The Mediterranean diet is based on the healthy eating habits and lifestyle of the southern Italian and Greek populations in the early 1960s. The diet is rich in fiber and nutrients, emphasizing fruits, vegetables, olive oil, fish, nuts and limited red meat.
In a new study, researchers conducted a comprehensive literature search for studies assessing the Mediterranean diet and its potential effects on metabolic syndrome. Metabolic syndrome is defined by a group of simultaneous conditions, including high blood pressure, high insulin levels, excess fat around the waist and high cholesterol. Fifty studies evaluating a total of 534,906 individuals were identified for inclusion.


The researchers found that adherence to a Mediterranean diet reduced the risk for metabolic syndrome. Furthermore, clinical studies indentified a reduced risk for the individual conditions involved in metabolic syndrome, including high blood pressure and high cholesterol.
The authors concluded that adherence to a Mediterranean diet may reduce the risk of metabolic syndrome and its associated individual conditions. Additional research is necessary to further evaluate these findings.
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