The Mediterranean Diet

The Mediterranean diet

is as much a lifestyle as it is a diet. It denotes a lifestyle with food based on eating wholesome food prepared at home and prepared fresh. Also as a lifestyle food tradition, food is eaten slowly and usually with company. When food is eaten slowly, it allows us to tune in to our body's hunger and fullness signals, so we are more likely to eat just until satisfied rather than busting-at-the-seams full.

The Mediterranean diet is a way of eating based on the traditional cuisine of countries bordering the Mediterranean Sea. The foundation of the Mediterranean diet is plant foods. This does not mean vegetarian. Plant foods include olive oil and other healthy oils, as well as meals which are built around vegetables, fruits, herbs, nuts and beans. Whole grains in small portions- such as 3 TABLESPOONS.

Olive Oil is a staple in the Mediterranean Diet.

●       Encourage intake of polyphenols such as pomegranate, cherries and berries

●       Encourage intake of prebiotic dietary fibers such as onion, chicory, garlic, asparagus, banana, and artichokes

●       Encourage sufficient protein and fat to trigger satiety

Animal protein as seafood is the most popular protein source in the Mediterranean Diet. Moderate amounts of dairy, poultry and eggs are part of the Mediterranean diet as well as red meat such as lamb and beef, which is cut from healthy animals that are grass fed.  Seasoning with herbs and spices is encouraged and small quantities of red wine are included.

The mainstay of the Mediterranean Diet is vegetables.

Each day, aim for four (4) or more servings of vegetables.

 One serving of vegetables equals:

•       two cups of leafy produce

•       one cup of raw veggies

•       half a cup of cooked vegetables

Each day, aim for maximum of 2 servings of low glycemic fruit. Avoid high glycemic dried fruit, grapes and pineapple. Focus on apples, pears, peaches, plums and berries- depending on your taste and the season

•       one serving of fruit equals:

 a medium piece of whole fruit or ½-1 cup fruit.

Fruits and veggie choices that are good for soluble fiber beyond the Polyphenol Booster fruit listed above

Fruit:

•       Apples

•       Artichokes

•       Avocados       

•       Blackberries

•       Pears      

•       Raspberries 

 

Vegetables

•       Asparagus

•       Broccoli

•       Cauliflower

•       Artichokes

 

Eliminate all food with added sugar and do not eat anything from a jar, can, or microwave bag or box.