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

Saturday 11 April 2015

The Mediterranean Diet is not only Healthy but also better for the Environment.



The Mediterranean diet has been lauded as one of the healthiest diets in the world because of its high consumption of vegetables, legumes, fruits and olive oil, and low intake of animal protein.
A recent study has revealed that the diet predominant in Mediterranean countries creates a much smaller carbon footprint than the standard diets of countries like the United States and the United Kingdom.

The study conducted by a team of five Spanish researchers from the University Hospital Complex of Huelva, Jaume I University of Castellón and the University of Huelva, analyzed the contents of meals served at Juan Ramón Jiménez Hospital in Huelva, southwestern Spain. The menus of 448 lunches and 448 dinners, each totaling 2,000 calories, were analyzed over a period of four seasons.

The study concluded that diet has a significant impact on greenhouse gas emissions, with a Mediterranean diet being associated with a lower environmental impact than diets dominated by meat.

In 2006, a United Nations report by the Food and Agriculture Organization of the United Nations (FAO) concluded that the meat industry is one of the most significant contributors to environmental problems and that meat production is responsible for 18 percent of the world’s greenhouse gas emissions, more than transportation.




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