Mediterranean Diet

Load up on veggies with the Mediterranean Diet

The Mediterranean diet is not like most other diet plans. This plan is actually a way of developing a healthy lifestyle by learning to eat in the manner of the people who live in the area that borders the Mediterranean Sea. People who live in these countries have some of the lowest rates of chronic diseases as well as some of the highest life expectancies in the world. Therefore, by following the Mediterranean diet plan, a person can lose weight and achieve better physical health.

Mediterranean Diet Basics

People living in the countries near the Mediterranean Sea have naturally been eating a healthy and nutritious diet for many years. The Mediterranean diet, however, first became popular among Americans in the 1990s. This diet follows the Mediterranean food pyramid, focusing on foods that are frequently consumed in that region of the world.

Like any diet plan, exercise is important to losing weight with the Mediterranean Diet. But the main features of this plan concern the specific foods that are included. These are:

• High amounts of fruits—at least three to four servings per day
• High consumption of vegetables and legumes—at least five servings per day (preferably different varieties)
• High amounts of breads, pasta, rice, potatoes, and other similar grains
• High intake of antioxidants
• Moderate amounts of steamed or grilled fish
• Moderate amounts of olive oil—typically served with vegetables or on salads
• Very small consumption of red meat (lean only—no visible fat)
• Very small amounts of alcohol

It is believed that the healthy fats in the olive oil and antioxidants in the fruits and vegetables contained in the Mediterranean diet balance out any of the fats that people in the Mediterranean region consume.

Eating on the Mediterranean diet

The Mediterranean diet menu is not difficult to incorporate into your lifestyle. This is because most fruits and vegetables are eaten raw or with little processing. There are plenty of Mediterranean diet recipes, though. Recipes tend to incorporate the healthy fats along with the veggies, fish or lean meat, and whole grains.