The MediterraneanDiet was introduced in 1993 by Oldways, Harvard School of Public Health and
the World Health Organization. It is based on the traditional foods eaten by
people living in the Mediterranean region. Recently, a large study was
published that suggested the Mediterranean diet could be a good alternative to
a low-fat diet for reducing one's risk for diabetes. So, if you have
prediabetes, this may be a good option for you.
1. Vegetables - This one's pretty easy. It’s hard to eat too
many vegetables...
2. Legumes - Making beans your choice for a starch...
3. Fruits and nuts - Fruit is the perfect snack...
4. Cereals - Whole grains are really good for you...
5. Fish - More fish, less meat...
6. Olive oil - This really means eating more monounsaturated
fat...
7. Dairy products - The traditional Mediterranean diet
doesn’t have dairy products as a major focus...
8. Meats - Less meat and lean meats...
9. Alcohol - There is good evidence that moderate use of
alcohol is good for you...
The Mediterranean Diet
is a way of eating based on the traditional foods (and drinks) of the countries
surrounding the Mediterranean Sea. The Mediterranean Diet is not a diet, as in
“go on a diet,” even though it is a great way to lose weight or improve your
health. Rather, it is a lifestyle – including foods, activities, meals with
friends and family, and wine in moderation with meals. It has been studied and
noted by scores of leading scientists as one of the healthiest in the world.
Just as important, the Mediterranean Diet is full of wonderfully delicious,
flavor-filled dishes and meals.
Rich in culture and food history, the nations on the shores
of the brilliant azure Mediterranean Sea—Italy, Spain, France, Morocco, Greece,
Lebanon, Syria, Turkey and Israel—have all contributed something special to the
colorful, vibrant tapestry that is Mediterranean cuisine. Key components of
Mediterranean cuisine include heart-healthy olive oil, protein-rich legumes,
fish and whole grains with moderate amounts of wine and red meat. The flavors
are rich, and the health benefits for people choosing a Mediterranean diet are hard
to ignore—they are less likely to develop high blood pressure, high cholesterol
or become obese. This collection features delicious and nourishing recipes that
evoke the essence of the Mediterranean region while helping you work your way
toward optimal health.
MEDITERRANEAN DIET –
How to Change Poor Eating Habits.
Our poor eating habits are causing the so-called diseases of
modern civilization (coronary problems, obesity, cancer, diabetes,
hypertension, etc.) These diseases derive largely from recommendations diffused
in the industrial society, clearly opposed to the indications suggested by the
Mediterranean diet.
1. The base
of the dish is usually a large portion of meat or fish, foods that in the
Mediterranean diet are considered as complementary.
2. The
low-calorie food rich in carbohydrates (vegetables, legumes, rice and cereals)
are eaten alone as a side dish, and are therefore not considered necessary.
3. The
flavor of the dish is given by a sauce that is prepared separately from the
rest of the ingredients and which normally contains a substantial amount of
animal fat.
4. Both
eggs, and cheese, are not integrated in the dish, but they are consumed aside,
at the end of the meal or between meals.
5. The
ingredients are plated once cooked separately and do not come together through
the common cooking with water after they are roasted or fried.