Mediterranean Diet Planners

The Mediterranean diet is not a definite diet program but rather, changing over to eating habits that were traditionally followed by people of the Mediterranean region. The Mediterranean diet is a type of diet plan that has its name derived from the countries that border the Mediterranean Sea. The Mediterranean diet comprises of foods such as cereals, grains, vegetables, dried beans, olive oil, garlic, fresh herbs, seafood, and fruits. Mediterranean diet planners are the nutritionists or dieticians who recommend people with health problems follow a Mediterranean diet.
They plan a specific diet for people with faulty eating habits that can culminate in obesity and other ailments. They focus upon a diet rich in fiber. This intake is naturally contained in fresh herbs, seafood, and fruits and vegetables. People are encouraged to follow a modified Mediterranean diet in which unsaturated fats are substituted with monounsaturated fats, as there is evidence that these ensure longer life expectancy.
Mediterranean diet planners highlight the importance of using olive oil as a cooking medium and dressings for salads. They plan meals that include moderate amounts of fish and meat and low to moderate amounts of cheese and yogurt. They focus on a meal rich in the consumption of fruits, vegetables, potatoes, beans, nuts, seeds, bread and other cereals. The meals also include consumption of wine in moderation.
The diet planners gain information from their patients, before formulating a Mediterranean diet plan for an individual. They acknowledge personal tastes and preferences when they plan a diet for a week or a month. They also make changes in the daily menu, which ensures that the patients are not deprived of their favorite foods and enjoy their daily Mediterranean cuisine with relish.
The planners do not advice people to strictly adhere to the Mediterranean diet but to enjoy a change that rejuvenates their health.

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Four Important Tips On The Mediterranean Diet

The Mediterranean diet – the most recent significant diet observation globally. Ever wondered what it's all about? As its name suggests, it's the very food consumed by the inhabitants of countries along the coast of the Mediterranean. Over all, there are aprroximately 3 continents and 16 countries along this belt. The food habits and diet patterns vary across each of these different countries and sometimes even vary across different regions within each country.

What is all the bubbling hype?

What’s so special about the diet patterns of these folks that it is gaining so much attention? Recent studies show that the occurrence of cardiovascular disease and related disorders is lesser in this part of the world. While it could be due to differences in lifestyle, the important role played by the food and cooking preparation cannot be ignored.

Let's Trace the origins

Origins of the Mediterranean diet date back to the Greek Island of Crete (just to start with) where it was seen that the Cretans and the Greek lived longer than people from other parts of the world. Also, those who died of coronary heart diseases and cancers were fewer.

Typical Characteristics

Mediterranean food is extremely rich in carbohydrates. The consumption of fruits, grains and vegetables are high. Potatoes, beans, nuts, seeds and cereals are widely used. Milk and milk products, egg are consumed in moderate quantities. So is wine. Very little red meat gets eaten. Instead, more fish is eaten which is good because it contains Omega-3 oils which are said to enhance the immune function.

A point to note

What is unique about the Mediterranean diet is the generous use of “olive oil”. Olive oil, as researched by Hippocrates the father of medicine, is said to have a lot of medicinal properties. It is said to add suppleness to the muscle and skin, and soothe the effects of harsh sun or water. The content of antioxidants is high in olive oil. These antioxidants are known to prevent arteries from becoming clogged and also discourage other chronic illnesses including cancer, bladder stones, urinary tract infection, ulcers, obesity and so on. This oil is special because it contains monounsaturated fatty acids which decrease cholesterol formation. Which helps to partly explain the low incidence of cardiovascular diseases in this part of the world. Apart from olive oil, canola or peanut oil are rich in monounsaturated fatty acids. It is imperative however to realize that it is not just the olive oil that makes the diet so affective. It is said that it is a combination of all these things that work together.

The meal course

Typically, the Mediterranean diet begins with appetizers – largely salads. Bread is always there but never processed. Depending on the season, warm soups can be served along with bread. Vegetables, grains and greens form the core of the main course. To supplement this, fish and read meat are sometimes also served. The dessert is hassle-free with a cup of Turkish Coffee or a Moroccan tea or a pack of cookies. Mediterranean people also drink alcohol with their meal moderately.

To reap the full benefits of the Mediterranean diet, dieticians recommend that apart from following the diet, it is also necessary to have adequate quantity of water (At least 6 glasses a day). Moderate consumption of wine is also acceptable. For those who want to avoid concerns of alcohol in wine, the suggested alternative is purple grape juice since it offers the same heart health benefits as wine.

Four tips from the Greeks

1. Go Olive While shopping for food, you might look for canned foods that have the “fat-free” or “cholesterol-free” labels on them. While this is a step in the right direction, it does not protect you from the ill-effects of fats. Reason being, they might have high quantities of hydrogenated or partially hydrogenated oils which increase triglyceride levels in blood. When you buy oils, pick olive, canola or peanut oils and fresh is always best.

2. Choose fruits, vegetables and cereals to meat. Have copious portions of food from plant sources. Use Fruits for your daily dessert. This will help you curtail consumption of sweets that contain sugar and saturated fats.

3. Minimize animal fats. Go low on cheese, butter and processed yoghurts. Consume fish and eggs moderately – eggs about 4 servings a week and fish about once a week. Contain red meat to once a month. Natural yoghurts and goats milk cheese and yoghurt ate acceptable.

4. Moderate wine. It’s acceptable for women to have a glass or two of wine with every meal and for men to have two to three. More than this would be excessive. This is said to assist with the reduction of heart disease and some cancers. However, beware of over consumption. It can lead to high blood pressure and weakening of the heart muscles. For those wary of alcohol, try purple grape juice.

Weight watchers worldwide are attracted to the diet simply because of the exceptional taste sensation and results speak for themselves. Keep in mind that like any diet, regular daily exercise (like walking)should be included to get the full benefits. The recipes can be exceptionally tasty which encourages you to eat more than you need at times. Presently, the Mediterranean diet is catching on all over the globe, partly due to immigration to other lands (awareness) but the diet itself is now catching the eye of professors and doctors who work closely with preventative medicine and diet research.

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The Mediterranean Diet - Lovely Food That Benefits Your Health

It has been found that people living in Mediterranean Countries such as Southern France, Spain and Italy live longer than people in other parts of the world. Why?

It’s what they eat and how the Mediterranean’s cook their food that makes all the difference.

What Is The Mediterranean diet?

Common to the diets of these regions are a high consumption of fruit and vegetables, bread, wheat and other cereals, olive oil and fish; making them low in saturated fat and high in monounsaturated fat and dietary fiber.

A main factor in the appeal of the Mediterranean diet is its rich, full flavored foods. Margarine and hydrogenated oils are considered bland and lacking the flavor olive oil can impart to foods. You’ll be surprised that olive oil is the main contributing factor to their healthy secrets. Red wine is also consumed regularly but in moderate quantities. Added advantages of these foods are their nutritional value; they provide antioxidants, fibre, vitamins and minerals.

What makes the Mediterranean diet a healthy option?

Olive Oil - Olive oil lowers cholesterol levels in the blood and also lowers blood sugar levels and blood pressure. While we are using oils that are high in animal fats, they are using oils which are lowering their cholesterol levels! See the difference?

Red wine - Red wine contains flavonoids with powerful antioxidant properties. ("Antioxidant" is a classification of several organic substances, including vitamins C and E, vitamin A (which is converted from beta-carotene), selenium (a mineral), and a group known as the carotenoids.) In short, antioxidants help prevent cancer, heart disease, and stroke.

Fruits & Vegetables – I’m pretty sure I won’t need to tell you why eating fruits and vegetables are beneficial for your health. However, do remember to take them in moderation, as too much isn’t good either! Fruits contain high amount of Fructose, which is a form of simple sugar, taking fruits late at night isn’t too good an option as these sugars digest very quickly and if your body does not need them, they’re going to be stored as fats.

Bread, Wheat & Cereals – These are basically their carbohydrates intake. Essentially, instead of potatoes (West) or rice (East), they take bread, wheat and & cereals. These forms are carbohydrates fall under complex carbohydrates. Wheat & Cereals have low glycemic index which means, they digest very slowly, which is beneficial. They are also high in fiber, vitamins B6 and E, Magnesium, copper, Zinc, the list continues.

Fish - Eating fish has many health benefits, such as reducing the risk of heart disease. However, too much is again not good. Fish is a good source of protein, it contains lots of vitamins and minerals, and it is low in saturated fat. It contains omega-3 fatty acids, a type of polyunsaturated fatty acid that helps reduce the risk of heart disease. All fish contain these oils, but oily fish contain much more of these oils than white (non-oily) fish.

Mediterranean Food List:

Honey, Olive Oil, Olives, Red/white/sweet/rose/church wines, Brandy, Liqueur, Feta, Cod, Tarama, Sardine, fruit juices and many more!

Conclusion:

Mediterranean diet is indeed a healthy choice. If you are able to get your hands on recipes and their food stuff, please, go ahead and try it. You might just end up becoming a fan!

Darcy is currently studying and researching into Sports Science. He authors for Kumito and several other fitness related sites.

"Our body is like a delicate piece of art, every portion and every detail has to be sculpt carefully and patiently to get what we want" -Darcy

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The Mediterranian Diet - How Does It Work?

The Mediterranian Diet was developed because researchers noticed that people who live in the Mediterranean region live longer and have fewer heart attacks than people in other developed countries, even though they eat more fatty foods. We’re talking people who eat French, Italian and Greek food. We’re talking delicious food that is way more appealing than grilled chicken breasts and dry salads. And wine. They drink wine with their meals. The researchers all decided they wanted some o’ dat, and tried to figure out why the Mediterranian Diet is so good for you.

What’s Different About the Mediterranian Diet?

Well, for one thing, flavor. Mediterranian diet recipes are good. Eating is enjoyable, which is part of what’s right about the Mediterranian diet. In the Mediterranean area, eating is social and enjoyable. People linger over a good meal with good company for hours, laughing and enjoying the food and wine.

The Mediterranian Diet is high in fiber. It is a carbohydrate-rich diet…we’re talking the right carbohydrates. We’re not talking about donuts and birthday cake. We’re talking about whole grain breads, pastas, rice and other complex carbohydrates. Dishes like hummus and couscous and pasta primavera.

The Mediterranian Diet is surprisingly high in fat. Again, though, we’re talking about the right fats. Monosaturated fat like olive oil and foods rich in omega-3 fats like fish. Mediterraneans eat very little saturated or trans fat. No shortening, margarine or lard. Not much red meat, either.

The Mediterranian Diet allows wine, especially red wine. It’s been discovered (by those researchers) that red wine contains flavonoids and other phytonutrients that protect your arteries and blood vessels.

The Mediterranean Diet Food Pyramid

The Mediterranean Diet Food Pyramid is a bit different than the USDA food pyramid because it contains more carbohydrates and more fat. Here are the Mediterranean Diet recommendations:

- Eat lots of complex carbohydrates—breads, pasta, whole grain foods.

- Eat several servings of fruits and vegetables every day. A serving or two of legumes or nuts every day is okay, too.

- Use olive oil and other monosaturated oils (peanut or canola oil) every day.

- Low fat dairy products, like cheese and yoghurt can be eaten every day.

- Eat lots of fish. Most of your “meat” meals should have fish. You can eat fish several times a week.

- Eat smaller amounts of poultry and eggs, but you can still have them several times a week.

- You may have small amounts of sweets a few times a week.

- Eat only very small amounts of red meat, only a few times a month.

- Drink at least six glasses of water a day.

- Drink a little red wine. Most people recommend keeping it to a glass or two a day. You can drink grape juice, if you prefer.

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Traditional Mediterranean Diet

The traditional Mediterranean diet is a rich combination of vegetables, fruit, cereals, legumes, beans and nuts cooked, dressed or garnished with olive oil. The diet also constitutes moderate consumption of milk and milk products such as cheese and yogurt. The people of the Mediterranean region include a moderate intake of wine too. Thus, the traditional Mediterranean diet believes in more consumption of plant food and weekly and monthly intake of animal food.

Studies have been ongoing for years to find the secret of good health enjoyed by people living in the Mediterranean region. The Mediterranean region is a cluster of more than twenty states. Each state has its own culture, tradition, customs, practices and food habits. In spite of these differences, every state was found to make use of olive oil and red wine, ate a diet of more plant food rather than animal and enjoyed an active life style. In other words, people in this region followed a traditional Mediterranean diet even though the preparation of food varied from state to state.

The traditional Mediterranean diet is explained through the Traditional Mediterranean Diet Pyramid. Apparently, intake of food products has been classified. Based on the nutritional value of various food products, it has been classified for normal, moderate and low consumption on a daily, weekly and monthly basis. The daily diet recommends vegetables, cereals, bread, pastas, potatoes, nuts, fruit along with moderate intake of dairy products like milk, yogurt, cheese and wine. Interestingly, an active life style has also been included in the daily diet. Weekly food includes poultry, eggs and seafood and red meat is recommended only few times a month.

Thus, the diet ensures good fat provided by olive oil reducing saturated "bad" fat from animal food. The traditional Mediterranean diet provides necessary minerals, anti-oxidants, low saturated fats, vitamins, carbohydrates, proteins, and other nutrients essential to maintain a healthy heart and a longer life.

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Mediterranean Diet Planners

The Mediterranean diet is not a definite diet program but rather, changing over to eating habits that were traditionally followed by people of the Mediterranean region. The Mediterranean diet is a type of diet plan that has its name derived from the countries that border the Mediterranean Sea. The Mediterranean diet comprises of foods such as cereals, grains, vegetables, dried beans, olive oil, garlic, fresh herbs, seafood, and fruits. Mediterranean diet planners are the nutritionists or dieticians who recommend people with health problems follow a Mediterranean diet.

They plan a specific diet for people with faulty eating habits that can culminate in obesity and other ailments. They focus upon a diet rich in fiber. This intake is naturally contained in fresh herbs, seafood, and fruits and vegetables. People are encouraged to follow a modified Mediterranean diet in which unsaturated fats are substituted with monounsaturated fats, as there is evidence that these ensure longer life expectancy.

Mediterranean diet planners highlight the importance of using olive oil as a cooking medium and dressings for salads. They plan meals that include moderate amounts of fish and meat and low to moderate amounts of cheese and yogurt. They focus on a meal rich in the consumption of fruits, vegetables, potatoes, beans, nuts, seeds, bread and other cereals. The meals also include consumption of wine in moderation.

The diet planners gain information from their patients, before formulating a Mediterranean diet plan for an individual. They acknowledge personal tastes and preferences when they plan a diet for a week or a month. They also make changes in the daily menu, which ensures that the patients are not deprived of their favorite foods and enjoy their daily Mediterranean cuisine with relish.

The planners do not advice people to strictly adhere to the Mediterranean diet but to enjoy a change that rejuvenates their health.

Article Source: http://EzineArticles.com/?expert=Kevin_Stith