The Mediterranean Diet
The Mediterranean Diet is a comprehensive diet and recipe
book based on the traditional diet of people living in the
Southern Mediterranean region (such as southern Italy,
Greece, Southern Spain, Crete, and Southern Turkey).
The basic diet consists of complex carbohydrates
(from grains, pasta, fruit, vegetables); moderate amounts
of fish, poultry, and eggs; olive oil, wine in moderation;
and a little red meat.
Peoples of the Southern Mediterranean have lower
incidences of heart disease than many other Western
countries - and death rates are lower too.
Scientists now understand that this is partly due to the low levels of saturated fat in the diet. In a Mediterranean diet olive oil (a monounsaturated fat) is the primary source of fat in the diet. It is a combination of dietary aspects that contribute to good health:
Fruit and Vegetables
A high intake of fruit and vegetables has been shown to increase many cancer-protecting phyto-nutrients into the body.
Oily Fish
High in Omega-3 fatty acids.
Wine
1-2 glasses per day with meals (typically red wine).
Olive Oil
Source of antioxidants, Vitamin E, and displaces saturated fats in the diet.
Low amounts of dairy
(and the traditional diet sources dairy from a number of animals; goats, sheep, cows, camel, etc).
Here is a sample Meal Plan taken from The Mediterranean Diet Plans and Recipes
Day 1
Breakfast
Olive-oil toast and yogurt with blueberries and almonds.
Lunch
Fiery meatballs spaghetti, honey-Dijon zucchini and cantaloupe.
Snack
Mozzarella and tomato salad with toast.
Dinner
Tuna steak with salsa, brown rice, asparagus salad and berries
Day 2
Breakfast -- Peppers and eggs with vegetarian bacon, Triscuits and berries.
Lunch Teriyaki salmon with baked sweet potato, balsamic green beans and fruit.
Snack
Swiss cheese and tomatoes on toast with strawberries.
Dinner
Peppered tenderloin with Puttanesca sauce served over rice and herb tomatoes.
