The reason these dietary patterns are singled out are because the adult life expectancy of these areas were among the highest in the world; with rates of coronary heart disease among the lowest in the world during that time. The Mediterranean diet is a centuries- old tradition that contributes to good health, provides a sense of well- being and pleasure and forms a vital part of the cultural heritage of these regions. These same practices can be adopted in our homes to enhance our well being and overall risk of heart disease and other chronic disease states. The Mediterranean diet emphasizes the following: An abundance of food from plant sources. These include vegetables, fruits, breads, potatoes, cereals and grains, nuts, beans and seeds. All about original Mediterranean Diet and its benefits for health. Dietary patterns and habits of life of Mediterranean countries. Take your tastebuds on a Mediterranean fling no matter what the time of year with favourites including fish and roasted veg. Whole grain instead of enriched sources of breads and cereals are preferred. Minimally processed foods and whenever possible, seasonally fresh produce. Purchasing seasonally fresh produce maximizes retention of heart- disease fighting nutrients. Fresh fruit as typical daily dessert with foods containing refined sugars and saturated fats eaten only occasionally. Olive oil as the primary source of fat instead of butter and other undesirable fats. The Mediterranean diet traditionally includes fruits, vegetables, pasta and rice. For example, residents of Greece eat very little red meat and average nine servings. What is the Mediterranean diet? The traditional Mediterranean diet refers to the dietary patterns typical in the early 1960's of some Mediterranean regions, including. SOURCES: Oldways Preservation Trust: “Mediterranean Diet Pyramid,” “Med Diet and Health,” “The Eating Pattern of The Mediterranean Diet Pyramid,” “To. Could a Mediterranean diet be the diet to end all diets? From Paleo to juicing to vegan, "diet" is not exactly a new word to the English language. Olive oil is rich in monounsaturated fats, and when substituted for saturated fats, can reduce the bad (LDL) cholesterol. Total daily fat intake ranging from 2. Dairy products (primarily yogurt and cheese) consumed daily in moderate amounts (low and nonfat versions preferred). Fish and poultry consumed in low to moderate amounts. The Mediterranean Diet is the name that has evolved to symbolize the healthy foods eaten by those people whose countries surround the Mediterranean Sea. With olive oil, nuts, wine, fruits, veggies, whole grains, and fish as staples, you can’t beat the Mediterranean diet for fresh, satisfying flavors. Mediterranean Halibut Sandwiches Lean proteins packed with healthy monounsaturated fats are a main component to the Mediterranean diet, and fish are a great source. Updated on March 12, 2017 March 12, 2017 The Mediterranean Diet weight loss plan is something we have to implement Posted by Alberto Roycor Updated on March 12, 2017. Recent research suggests that consumption of fish is favored over poultry because of heart- protective fatty acids present in most fish. Aim for 6 ounces of fish each week. Red meat consumed in very low amounts (a few times per month). Whenever possible, lean meats preferred. No more than four whole eggs (egg yolks) consumed per week. Wine consumed in low to moderate amounts, normally with meals. This equates to two 3 . Both oils are rich sources of cholesterol- lowering monounsaturated fat. Choose rolled oats, barley, buckwheat or other whole grain cereal for breakfast. Substitute refined or white flour products with unrefined whole grain products. Have a bean and vegetable based soup for lunch instead of your usual routine. Add dried beans to your favorite casserole or dish, or use to replace your usual meat entr. Have plant- based meals on other days. Substitute egg substitutes or egg whites for whole eggs at breakfast and when preparing baked goods. Add 2 Tablespoons of your favorite nut to hot or cold cereal, stir- fry, salad, yogurt, pasta or rice dish or trail mix. Go for a brisk, 2. Incorporating the Mediterranean style of eating into your lifestyle will provide you with new and exciting tastes, textures and foods. Try this quick recipe, chock- full of heart- healthy nutrients. Spinach and Rice. Makes 6, . Add onions, garlic and rice. Saute until onions are translucent. Stir in tomato paste and then add spinach, bay leaves, salt and pepper. Mix well. Pour in chicken stock and cover saucepan. Simmer on medium heat until rice is tender and liquid is absorbed. Remove bay leaves and serve. For more information on a heart- healthy diet plan, please contact the Preventive Cardiology and Rehabilitation Program at 2. Reviewed: 1. 2/1.
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