Mediterranean Diet?

Question

I'm trying to convince my step-mother to use the Mediterranean diet to help protect her from health problems due to unhealthy eating habits. Can anyone suggest a great 1 full day menu I could use to describe to her a typical day of this diet?

Answer 1

first of all some facts about this diet

The Mediterranean diet is a modern nutritional model inspired by the traditional dietary patterns of some of the countries of the Mediterranean Basin, particularly Greece and Southern Italy.

Common to the diets of these regions are a high consumption of fruit and vegetables, bread, wheat and other cereals, olive oil, fish, and red wine. The diet is often cited as beneficial for being low in saturated fat and high in monounsaturated fat and dietary fiber.


Tempranillo Wine from SpainAlthough it was first publicized in 1945 by the American doctor Ancel Keys stationed in Salerno, Italy, the Mediterranean diet failed to gain widespread recognition until the 1990s. It is based on what from the point of view of mainstream nutrition is considered a paradox: that although the people living in Mediterranean countries tend to consume relatively high amounts of fat, they have far lower rates of cardiovascular disease than in countries like the United States, where similar levels of fat consumption are found.


Olive Oil with Balsamic Vinegar ready for dipping breadOne of the main explanations is thought to be the large amount of olive oil used in the Mediterranean diet. Unlike the high amount of animal fats typical to the American diet, olive oil lowers cholesterol levels in the blood. [citation needed] It is also known to lower blood sugar levels and blood pressure. [citation needed]} In addition, the consumption of red wine is considered a possible factor, as it contains flavonoids with powerful antioxidant properties.

Dietary factors may be only part of the reason for the health benefits enjoyed by these cultures. Genetics, lifestyle, and environment may also be involved.

Concerns remain whether the diet provides adequate amounts of all nutrients, particularly calcium and iron. Nonetheless, green vegetables, a good source of calcium and iron, are used in the Mediterranean diet as well as goat cheese, a good source of calcium.

ask her to follow the following simple tips

1) Cook your food without any food oil try to use boiled/steamed vegetables, meat, and lot of salad. U can eat fruits too and boiled/steamed chicken or red meat too but no pork.
2) Potato is strictly forbidden during this diet
3) Don’t eat any type of junk food.
4) Drink at least 3 ltr of water daily. Make ur habit to drink water as much as u can
6) use brown bread
7) use skimmed and low fat milk and yogurt
8) no sugar of any type.
9) drink diet pepsi if u like. but just one glass once a day.
10)U can eat vegetable soap too as much as u can but no corn flour in it.
11) if u feel hungry then divide ur diet into 5-6 healthy meals a day (1 plate size only)
12) one bowl of oatmeal can be taken as a break fast
13) At least take this diet for 3 to 6 months and when u feel that u have achieved your desired weight then make ur eating life style as told above but occasionally u can take other junk food too.

The best indoor exercise machine is tread mill. Run on tread mill for at least 30 mntns daily. and try to extend ur period for one hour.

Answer 2

1

Answer 3

Yes great question...

Consider this as example:
- Breakfast: Milk and cereals
- 11:30 Fruit
- Lunch: pasta, meat or cheese, salad and fruit
- 18:00 Fruit
- Dinner: bread, meat, salad and fruits

You can find more info here:
http://www.mediterraneanbook.com/the-mediterranean-diet/

Answer 4

Hummus, Baba Ghanoush, Dolmas, veggie skewers~