The American Heart Association is currently studying the effects of the Mediterranean Diet and has not yet made a recommendation.
The food pyramid of the Mediterranean Diet is similar to the diet recommendations made by the American Heart Association and the Surgeon General of the United States.
Please examine the food pyramids provided in our food analysis section.
This diet is one that is easier to understand and follow because it can be explained by referring to the region from which it originates. Most of the Mediterranean enjoys a long growing season and a mild climate. Locally grown fresh fruits and vegetables are available to the population year round. There are plentiful supplies of olive oil, fish, cheese, yogurt, beans, red wine, and whole grain starches such as pasta, couscous, cereals, and polenta.
The basic formula for healthy eating can also promote safe and appropriate body weight.
There are so called good cholesterol, (HDL) high-density lipoprotein and so called bad cholesterol, (LDL) low-density lipoprotein.
The Mediterranean diet does not restrict fat consumption but does suggest that consumable fats be either Omega-3 fatty acids available in deep coldwater fishes such as salmon, tuna, swordfish, trout, herring, and mackerel. One or two servings of fish per week will be sufficient to gain the health benefit.
The various uses of olive oil in cooking as a condiment, as a dressing for salads, as a dip for bread, and as a skin moisturizer for external use is part of the Mediterranean life style.
Olive oil is high in monounsaturated fat (oleic acid). Several studies have shown that diets rich in olive oil reduce LDL to the same degree as low fat diets.
Just as important, olive oil also has a favorable effect on triglyceride and HDL levels. These are all good things if you want to reduce your risk of heart attack.
Believe it or not, a glass of red wine a day will reduce LDL and risk of heart attack. Exercise caution, no more than two glasses for men, no more than one glass for women is recommended.
Whole grain bread, cereal and brown rice can represent 30% of your calorie consumption.
Fresh fruits and vegetables can be consumed in small serving sizes throughout the day (7 servings recommended).
Small quantities of nuts, beans and legumes should be included in your caloric intake.
Red meat should be avoided, as should processed meat. Lean chicken breast (no skin) and low fat or fat free dairy products can be consumed once a week.
As a rule natural foods are always preferred and processed foods are to be avoided.
Some more risky behaviors include any thing that contains partially hydrogenated oil. Foods that contain partially hydrogenated oil are doughnuts; fast foods cooked in oil, margarine, chips, crackers and baked goods.
Finally, there is no replacement for reduced calorie intake if you wish to lose weight.
Embarking on a program of life style changes can reap enormous benefits without the feeling of giving something up or being told what to eat.
Simply make your decision to eat foods that are good for you. They often taste better than your current diet. The point here is to decide to eat foods based on different, healthy criteria.
Ask yourself what is the purpose of food? Food is neither recreation nor reward. It is not the cure for boredom or the solution to relationship problems.
Focus on food as the thing that sustains you so that you can solve problems, relieve boredom and create recreational opportunities for yourself.
Please begin your journey by listening to the Weight Loss Hypnosis CD every night at bedtime. The suggestions to your subconscious will propel you toward a healthy life style and create a positive attitude.
Start now! This link will take you directly to a new beginning. |
