The Mediterranean diet is a popular and widely respected diet based on the food and lifestyles common to the people of Greece, Cyprus, Southern France, Spain, and coastal Italy. In addition to being a healthy, extremely effective way of losing weight, the Mediterranean diet is considered an effective means of avoiding or preventing many health problems, such as cardiovascular issues, Diabetes heart diseases, obesity and so on.
The Mediterranean diet is high in vegetables, fruits, olive oil, and whole grains.At the same time it is moderate in protein and animal fats. Now, a new study shows it may also be good for the brain. The Mediterranean Diet For Dummies isn’t just a fad or a quick fix—it’s a healthy lifestyle choice This Diet covers the numerous benefits of the and encourages meals which mainly consist of healthy foods such as whole grains, fresh fruits and vegetables, olive oil and other healthy fats, fish and foods high in Omega-3 fat content such as seafood, nuts, beans, and dairy products.
Mediterranean Diet For Dummies serves as the formula of success in achieving ideal weight and health. The lifestyle also includes the importance of fun activities, time shared with family and friends and an overall passion for life. With helpful charts and tables, you will get lists of antioxidant-rich foods, health benefits by the color of your food, and cooking charts.
You will get detailed steps for building your meals with the Mediterranean mindset and easy-to-follow plans that include the foods, oils, herbs and spices, and cooking times that make it easy to get started. Following Mediterranean Diet you can prevent and fight diseases by eating delicious food, as well as find delicious alternatives to unhealthy ingredients.
On the Mediterranean diet, about 30-40 percent of your calories come from fat, including olive oil and other sources like fatty fish, nuts, seeds, and avocado, to name a few. The following table gives you an example of how many fat grams you should eat daily, based on the total number of calories you consume per day. The amount of fat grams from olive oil equate to about half of your fat needs.
|Calories Per Day||Total Grams of Fat Per Day||Suggested Amount of Fat Grams from Olive Oil|
|1,500||58||28 grams (2 tablespoons)|
|1,800||70||35 grams (2–3 tablespoons)|
|2,100||82||42 grams (3 tablespoons)|
|2,400||93||49 grams (3–4 tablespoons)|
This plant-based diet devotes the largest portion of meals to fruits, vegetables, and whole grains, healthy fats, like those you get from olive oil and nuts, lean animal proteins, and red wine also take key roles.
Mediterranean diet includes some modern eating principles inspired by traditional diet patterns of certain Mediterranean regions around the 1960s. Following these Mediterranean diet principles, you can significantly reduce the risk of heart disease and cancer, though other, non-food lifestyle factors also come into play for the health benefits. The main food principles of a traditional Mediterranean diet include the following:
- Eating five to nine servings of fruits and vegetables each day
- Enjoying fish or seafood several times a week
- Eating smaller portion sizes of beef, poultry, and grains
- Consuming less beef (eating it a couple of times per month rather than a couple of times per week)
- Incorporating beans and lentils with weekly meals