The remarkable health of the people from the Mediterranean region has always been a wonder to researchers. The people in the Mediterranean region are known to have a very active life style. Of course physical activities is essential for good health, but good health is based on food habits as well. In other words, the Mediterranean diet is a healthy diet rich in plant food; especially grains, cereals, vegetables, fruit, nuts, legumes and olives. All ensure good health with less chance to develop heart disease.

The Mediterranean diet includes all kinds of foods that are recommended on a normal, low to moderate basis. This method is explained on the traditional Mediterranean diet pyramid. The pyramid has classified various foods depending on their nutritional and lists whether a food is to be eaten daily, a few days a week or a few times a month.

The food consumed on a day-to-day basis contains cereals, vegetables, bread, beans, potatoes, leafy vegetables and other plant products. Interestingly, nuts rich in essential fatty acids, vitamins and minerals are also included in the daily diet. The diet does not encourage too much processing of food, as it can deprive the nutritious value of the food. For instance, over cooked vegetables are only good as roughage(it contains fibers), as it loses essential vitamins in the cooking process. The food is cooked, garnished or dressed in olive oil, a rich source of low saturated fat. It is consumed moderately and is known to play a vital role in preventing heart diseases.

Milk and milk products such as cheese and yogurt are consumed daily on a low to moderate amount. But butter, high in saturated fat is a total no-no in the Mediterranean diet’s recommended food list. Wine is allowed daily on a moderate basis.

Food from animals especially chicken, eggs, and seafood are allowed weekly on the Mediterranean diet. For instance, eggs are consumed four days a week. But red meat, high in saturated fat, is a part of the diet only few times a month. The diet recommends veal and lamb to beef because the fat content is comparatively lower than in beef. The meat is cleaned of visible fat and is often roasted or grilled. Sweets and desserts are also a part of the weekly diet. The most preferred dessert is fruit.

In summary, food in the Mediterranean diet provides fibers(from mainly vegetables and fruit), good fat(olive oil), nutrition, vitamins, minerals, proteins, and essential acids, necessary for a human body to stay fit evading heart diseases and cancers.

By Kevin Stith - e-mediterraneandiet.com

Mediterranean Diet Plan

There has been a great deal of research done on the Mediterranean Diet. This diet has been shown to reduce the risk of heart disease, Type 2 diabetes, cholesterol build up in the arteries, high blood pressure, and glucose intolerance. And of course it has been shown to slow down the process of aging; after all it is a powerful antioxidant.

The Mediterranean diet is made up of fresh fruits and vegetables, nuts, beans, whole grains, legumes, and seafood. Meat is used in moderation, and olive oil is a necessary staple. So let’s have a look what a Mediterranean meal might look like.

You might have Garlic soup to start, then pasta al pesto with battered hake and a fruit salad. You might also have rocket with artichokes, chicken, a tomato salad, and nut dessert. Or how about falafel with tsaski combined with grilled lamb chops and green beans, and finally you might try babaghanoush with green salad, rice with lentils, and fresh cheese and honey. All of these could be served with a soup or salad, as well as whole wheat bread.

What have they all got in common? Plenty of fresh fruits and vegetable, low saturated fat, and olive oil, all of which are important staples in the Mediterranean Diet. Let’s look closer at one of these entrees - babaghanoush - here’s what the recipe would look like

6 whole large eggplants
8 tablespoons freshly pressed lemon juice
6 heaped tablespoons tahini
4 peeled cloves garlic
1 teaspoon salt (Himalayan or sea salt is best)
2 sprig Italian parsley as the garnish

Do you notice anything? It’s packed full of nutrients. Then it’s combined with fish, which is high in Omega 3’s, and you’ve the makings for a powerful, healthy meal.

All of the recipes that are involved in the Mediterranean Diet for the most part are very healthy, simply because of the “ingredients” or “items” that are dictated as being part of the Mediterranean Diet

You might be surprised to discover that the recipes are actually quite simple and not nearly as complex as one might think. For the most part, the necessary ingredients are easy to get and the most effort will likely be in finding the freshest source. You might want to consider organic, since for many of us these foods are not natural to our area, and it’s one of the best ways to get the freshest and most nutritional choices.

There are many free recipes available online so you won’t have any trouble finding them, and usually the directions for preparation are well laid out.

Why not do yourself a favor and feed your body a diet that’s been proven to be the healthiest in the entire planet. You’ll look and feel younger, and your friends and family will wonder what your secret is. It’s up to you if you want to share.

By Marcus Ryan -