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The following article was published in our article directory on February 28, 2015.
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Everything You Need to Know About the Mediterranean Diet Plan

Article Category: Wellness, Fitness and Diet

Author Name: Nehemiah Maxwell

The Mediterranean diet plan is a way of eating that is based on traditional foods eaten in countries that border the Mediterranean Sea such as Greece, Italy, Spain and France. According to researchers, people from these countries have lower risks of acquiring threatening diseases and they are evidently healthier than people living in America.

The Mediterranean diet plan is more of a preferred lifestyle than a diet plan because it's not very strict in terms of portion. The main difference of Mediterranean Diet from other diet plans is the emphasis on eating natural foods like fruits and vegetables, fish, beans, grains and other foods that are low in saturated fat. Mediterranean diet plan favors foods that are packed with fiber, Omega-3 fat, and monounsaturated fats (MUFAs) because these substances help regulate the production of LDL. The only types of fat that can be consumed in this diet plan are those that come from unsaturated oils like olive oil, fish oil, and seed oils.

Benefits of Mediterranean Diet Plan

Lower risk of certain killer diseases like heart attack because the foods allowed in this diet plan contain substances that protect the heart.
Lower cholesterol because the foods contain unsaturated fats.
Better metabolism, which is a product of fiber and natural products.

Prevention of diabetes because the only sweets that are allowed in this diet plan are fruits and bread.
Prevention of dementia, depression, stroke, and Parkinson's disease.
The Basics of the Mediterranean Diet

What to Eat: A variety of fruits and vegetables, seeds, nuts, grain, brown rice, oats and barley, whole wheat bread, fish (tuna, salmon, mackerel, herring), seafood, olive oil, wine, tea.
What to Eat in Moderation: Low-fat dairy products such as milk and yogurt, poultry, eggs.
What to Avoid: Red meat, dairy products, fats from animal products, pastries.

What NOT to eat: Sodas or sugar-sweetened beverages, processed foods, refined oils, refined grains, Trans fat, highly processed foods.

Going Mediterranean

If you are a newbie to the whole process or you are from a country that does not practice the Mediterranean way of eating, you can adapt to the diet plan slowly. You do not have to abandon your usual meal routine all together. You can check what is allowed to be eaten and what is not. Then, add the foods you prefer to your diet. You will get the hang of the whole diet plan as you continue with the process.

Mediterranean Snacks

The Mediterranean diet plan usually only allows three meals per day but if you become hungry, you can nibble on these healthy alternatives.
- A fruit or berries
- Greek yogurt
- Carrots
- A handful of nuts
- Oats

If you are committed to the whole Mediterranean diet plan, you need to give up your other vices. Start by clearing your pantry of unhealthy foods to avoid the temptations of candies, pastries, ice creams, sodas, and alcohol. You also need to give up your smoking habit if you really want to stick to this diet because the Mediterranean diet plan is not really about losing pounds. Its main focus is on reducing the risk of critical diseases by living a healthier lifestyle.

Keywords: Healthy Eating Recipes, food to lower cholesterol, mediterranean diet plan, health & fitness

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