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 2 July 2013

Mediterranean Diet Reduces Hot Flashes

Healthy eating can positively impact our lives in many ways such as weight loss, increased energy or better blood pressure. A recent study published this May in the American Journal of Clinical Nutrition reports that a diet that includes fruits and Mediterranean-style foods can decrease the risk of night sweats and hot flashes in women going through menopause. The Australian-based research looked at 6 types of diets and how they impacted the menopausal symptoms of over 6,000 women, concluding that fruits and Mediterranean food decreased symptoms. Further conclusions of the study state that a diet high in fat and sugar actually increase the risk of women developing vasomotor menopausal symptoms such as hot flashes and night sweats.

Professors of the Harvard School for Public Health recommend the Mediterranean nutritional approach for both men and women due to the benefits of reducing risk of heart attack and stroke. This diet is rich in fruits, vegetables, fish, poultry, whole grains, and healthy fats from olive oil and nuts. You certainly don't need to be from the Mediterranean to "Feel Better and Live Longer!" Follow these nutrition tips to experience the benefits of the Mediterranean diet in your own home town.
  • Consume four or more servings of both fruits and vegetables a day.
  • Eat one or more servings of beans or nuts per day.
  • Enjoy fish at least 2 times a week.
  • Make all of your grains whole grains.
  • Limit yourself to 1 glass of wine, beer or alcohol a day.

Nourish your way to better health, and enjoy the health benefits!





Jody Anderson, RN, CHC
Succeed Health, LLC- Algoma
http://www.succeedhealth.com


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