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, 13 July 2016

Pasta is part of a healthy Mediterranean Diet says study!!



Hey pasta lovers, a new study finds that noodles may not be so bad for your waistline after all.

The study, from researchers at IRCCS Neuromed Institute in Pozzilli, Italy, explored the potential health benefits of eating pasta. Though the Mediterranean diet has been much touted for its health benefits, with many in the region consuming high levels of fruits, vegetables, fish, whole grains, olive oil and similarly healthful foods, pasta — another major food in the Mediterranean — has often been overlooked or associated with weight gain.

When researchers looked at the data of more than 23,000 Italians, they found that moderate pasta consumption was associated with less abdominal obesity, a healthy body mass index and a lower waist circumference. Researchers didn't specify how much pasta constituted a "moderate level," though they did conclude that the Mediterranean diet in moderation, pasta included, is good for health.

North Jersey Health News
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