Mediterranean dietThe Mediterranean diet - what is it exactly? The name “Mediterranean diet" doesn’t point at one specific diet. While there are 16 countries that border the Mediterranean Sea, the diets from these countries seem to get into one large category we can call “Mediterranean”. Diets may vary between these countries and also between regions within a country. Many differences in culture, ethnic background, religion, economy and agricultural production result in different diets. But the common Mediterranean dietary pattern has these characteristics: high consumption of fruits, vegetables, bread and other cereals, potatoes, beans, nuts and seeds; olive oil is an important monounsaturated fat source; dairy products, fish and poultry are consumed in low to moderate amounts, and little red meat is eaten; eggs are consumed zero to four times a week and wine is consumed in low to moderate amounts. Mediterranean-style diets are often close to medical dietary guidelines, but they don't follow them exactly. In general, the diets of Mediterranean peoples contain a relatively high percentage of calories from fat. This is thought to contribute to the increasing obesity in these countries, which is becoming a concern. People who follow the average Mediterranean diet eat less saturated fat than those who eat the average American diet. In fact, saturated fat consumption is well within medical dietary guidelines. This is because more than half the fat calories in a Mediterranean diet come from monounsaturated fats (mainly from olive oil). Monounsaturated fat doesn't raise blood cholesterol levels the way saturated fat does. So this kind of diet is a diet to lower cholesterol and improve your health. This is why the diet is more and more popular in America and more persons are interested in a copy of Mediterranean diet. Click here to find out if a Mediterranean diet is right for you As a solid proof of the “diet for lowering cholesterol” character, we’ll bring into your attention the incidence of heart disease in Mediterranean countries that is lower than in the United States. Death rates are lower, too. But before advising people to follow a Mediterranean diet, we need more studies to find out whether the diet itself or other lifestyle factors account for the lower deaths from heart disease. As we already know, well-planned diet plays a major role in keeping the body fit and preventing illness. In the United States, the food guide pyramid is the regular diet recommended for healthy people over two years of age. In other parts of the world, agriculture, climate, and cultural differences influence what foods people eat and how those foods are prepared. Yet, these diets may also be healthy. Prior to the 1960s, for example, in countries around the Mediterranean Sea, chronic disease rates were low and adult life expectancy, high. However, the economies of these countries have changed in the past 30 years. Their diets have become more like the American diet, and certain disease rates have also increased, suggesting that their traditional diets were healthier. Based on extensive scientific research to identify what was healthy about those pre-1960 diets, a different type of regular diet - the Mediterranean diet - has been developed. As the Mediterranean diet menu proved to be healthier, more and more recipes for Mediterranean diet became available. This diet is adequate in all the nutrients needed by most healthy adults. However, the diet may need to be altered for children, people with certain medical conditions, or women during pregnancy. A physician or registered dietician should be consulted in those cases. Foods from plant sources occupy the biggest portion of the Mediterranean diet - potatoes and foods from grains; fruits, vegetables, beans, other legumes, and nuts. Bread is an important part of the diet, usually enjoyed without butter or margarine. What's healthy about the Mediteerranean diet?It is also very important to maintain variety and minimal processing of foods. Every meal should include choices from each daily food group. For example, a good breakfast is not just oatmeal or a piece of whole-wheat toast. It should also include fruit, and perhaps nuts or low-fat yogurt. A lunch or main meal in North Africa might include a combination of couscous, vegetables, and legumes. In Italy, it might be pasta or polenta with vegetables and legumes. Nuts and seeds are often included in recipes, and dessert is usually fresh fruit. Choose seasonally fresh and locally grown fruits and vegetables when possible, and use whole grain foods. Processing of foods can remove important nutrients. For example, when grains are refined, fiber is lost. Fiber is the indigestible part of plants. There are two types: Insoluble fiber, such as wheat bran, does not dissolve in water, so it helps the body to regulate bowel function by adding bulk. Soluble fiber is the type found in certain grains, beans, and in many fruits. It does dissolve in water and forms a sticky gel that may sweep harmful substances from the intestines. There is evidence that soluble fiber helps to reduce cholesterol levels, and may decrease the risk of developing certain cancers. So, it is recommended that people eat 20 to 30 grams of fiber a day, which should include both soluble and insoluble fibers. Fruits and vegetables: Choose a variety of whole fresh fruits over canned and frozen, which often contain large amounts of added sugar. Whole fruits contain more fiber than is found in fruit juice, but if choosing fruit juice, make sure it is 100% fruit juice. Choose a wide variety of vegetables to get a balance of the nutrients they provide. Select dark green leafy vegetables over light green. Romaine lettuce, for example, has about six times as much vitamin C and eight times as much beta-carotene as iceberg lettuce. Eat vegetables raw when possible, however cooked vegetables can also be nutritious. Do not over-cook. Sometimes the method of preparation helps to preserve or enhance nutrients. For example, vitamin C-rich vegetables lose half of the vitamin when boiled, but only 15% when microwaved. Nuts and Legumes (peas and beans) are good sources of fiber, vitamins, minerals, and protein, and can be used in place of meat. A half-cup of cooked dried beans has many of the benefits of one ounce of meat, but none of the saturated fat found in meat. Small amounts of nuts and seeds are also good choices for calcium, zinc, and protein. They do contain more fat than legumes, but most of the fat is unsaturated fat. Coconut, however, is very high in saturated fat and should be avoided. Olive Oil and Total Fat: Olive oil is the principal fat in the Mediterranean diet. To understand why this is a healthy fat choice, it helps to know something about fats and cholesterol. Click here to find out what types of foods are right for you
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