What is the real Mediterranean Diet?

The Mediterranean Diet is less a diet and more a loose term referring to the daily practices of the people in the Mediterranean part of the world. Any country along the Mediterranean Sea offers a variant to the Mediterranean Diet. but each country has its own diet plan which offers a number of characteristics that are common to all of the Mediterranean countries in the region.

Daily fruit and vegetable consumption is one of the most important parts of The Mediterranean Diet, but so are beans (also known as legumes), because of the protein and fiber as well as the vitamins and minerals contained within. Canned or processed foods are pointless because they contain no nutrients, so it’s important to make sure you are only eating the raw, non-processed fruits and vegetables for the most benefits.

The primary source of fat in this diet plan is monounsaturated. Olive oil is a rich source of antioxidants including vitamin E, and is the primary source of fat within The Mediterranean Diet. Butter, margarine, and other fatty types of foods are never consumed. Olive oil in the Mediterranean Diet is used to prepare sauces, vegetable dishes, salads, and on the rare occasion, fry things such as fish or help to toast bread.

The Mediterranean Diet has you eating fish a few times per week but almost no red meat and poultry; usually less than two times per month. Roughly 5-15 oz. of oily fish is recommended, usually three to four times a week. Oily fishes includ tuna, mackerel, salmon, trout, herring, and sardines, and along with providing you with a healthy source of protein they are also rich in Omega 3 fatty acids, which are vital to your health.

If you are looking to incorporate the Mediterranean Diet into your daily life, you should try for at least seven to ten different servings of whole fruits and vegetables on a daily basis. Avoid any type of vegetables that are prepared in butter or sauces, or sold in cans and processed. High fiber breads, cereals, and pasta are consumed on a daily basis, so long as they are whole grains/organic, and can include brown rice, bran, whole grain bread and cereal. Sweets and refined carbohydrates should be completely avoided.

Mediterranean Diet recipes are the only way to follow the traditional Mediterranean Diet Plan.