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mediterranean diet
types of dementia
fish eggs
moderate consumption
monounsaturated fats
diet meals
fruits and vegetables
allergy symptoms
diet foods
Mediterranean Diet Foods - Learn All The Healthy Benefits
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Mediterranean Diet Foods  -  Learn All The Healthy Benefits

Mediterranean diet foods become lately more and more popular. People from all over the world are convinced that the healthy mediterranean diet is the most appropriate for disease prevention and weight loss. In all large cities and small areas new restaurants with mediterranean diet menus are opening. So, since I come from the Mediterranean I can provide you with some more information about it.

Mediterranean diet structure

The mediterranean diet structure is composed by definition from the nutritional habits coming traditionally from Greece, southern Italy and Spain with some touches of influence from the Middle East. It is based on 5 very simple principles:

  • Simple ingredients
  • Olive oil
  • Home cooking
  • Enjoy delicious foods
  • Activity

According to the mediterranean food pyramid as it can be seen in the picture, mediterranean diet meals include highly consumption of unrefined cereals and legumes, lots of fruits and vegetables, milk and yogurt, moderate consumption of poultry and fish, eggs and dairy products and low consumption of red meat. A normal amount of red wine and desserts is also permitted while the main source of fat used is olive oil.

Benefits of using olive oil in cooking

Olive oil is the particular characteristic of the healthy mediterranean diet. It is so widely known because of the very high level of monounsaturated fats (mostly oleic acid) that it contains. Exactly that brings the multiple benefits of using olive oil in cooking. More and more scientific studies over the years prove that it reduces the risk of heart disease, and due to the antioxidants it also reduces the levels of LDL cholesterol and blood pressure. Moreover it prevents cancer diseases, from which so many people suffer today. The red wine consumption contributes to the olive oil benefits as well, since it contains the so-called flavonoids which have powerful antioxidant properties. The mediterranean diet improves also allergy symptoms, is proper for a healthy pregnancy because of the natural ingredients it uses and reduces the chances of osteoporosis, diabetes and types of dementia.

Mediterranean diet for weight loss plan

Mediterranean diet for weight loss plan can be considered an excellent choice due to its very low fat content. The total fat amount is between 25-35% of the calories received, out of which only the 8% is saturated. And that is the main reason why this diet is qualified to become a lifetime habit. In addition, the mediterranean diet foods plan, allow you to have a healthy digestive system, which is very important when trying to lose weight and of course not gaining it back.

The secret for accomplishing that successfully, is home cooked simple mediterranean diet recipes and a few minutes of exercising every day, like a walk in the park or cleaning the house or a ride with a bike or swimming in a pool. Whatever it is you like that allows moving your body can only be to your benefit.

Another major advantage of the is that a mediterranean foods list constitutes of products that everyone can find in the market and that allows you to keep as close as possible to the traditional mediterranean diet recipes. Of course sometimes adjustments need to be made according to the geographical position to suit the food sources and availability. And that is exactly what the term "new mediterranean diet" describes. But as long as the principal of cooking remains the same there is no problem.

Always remember to use reasonable amounts of olive oil when cooking, use fresh raw ingredients and use spices to create great flavour. It is as simple as that. And that’ s what makes it so great!


Street Talk

I found this article interesting has improved my life. I would recommend this to all. Thanks for your consistent suggestions/information.

Reply
  about 6 years ago

Glad to help! Any time!

Reply
  about 6 years ago

Following! To great success - one moment building on the next. Thanks for your help in your articles.

Reply
  about 7 years ago

You are always welcome Cynthia!

Reply
  about 7 years ago
Brandon8  

I viewed this article the other day. It was interesting to see the food pyramid in one of the links

Reply
  about 7 years ago

Glad you liked it. Thanks for reading Brandon.

Reply
  about 7 years ago

Hi Maria, I spent a lot of time in Greece, the food is delicious especially when you're eating it overlooking a beautiful blue sea and sky. Thanks for the article and reminding me of the good times I had there.

Reply
  about 7 years ago

Oh really? Happy to hear that, yes it is absolutely beautiful. Thanks for your visit and hope you have more beautiful time in Greece in the future

Reply
  about 7 years ago

Penny did you try any of my recipes?

Reply
  about 7 years ago

I haven't tried them yet but they look delicious, I've bookmarked your site to go back to later. It looks great by the way, is that a picture of Santorini you used in the Pears with Honey recipe.

  
  about 7 years ago

Thank you so much, yes it Santorini but the pictures turn so you can see some more next time. Hope you like it :-)

Reply
  about 7 years ago

I've read this before I'm sure and I remember commenting, how did this get back here....

Reply
  about 7 years ago

Hi!, yes indeed you have. It got back because I changed the links to my site. It is finally ready!

Reply
  about 7 years ago
Golfspice  

Excellent advice Maria, and a great looking website with tempting recipes.

Reply
  about 7 years ago

Thank you! Give them a try and let me know what you think :-)

Reply
  about 7 years ago
Lemuel  

5 simple but powerful principles. I like this article and I like your website, too.

Reply
  about 7 years ago

Thank you so much Lemuel for these kind words

Reply
  about 7 years ago
joe witt  

nice article Maria

Reply
  about 7 years ago

Thank you Joe

Reply
  about 7 years ago

Olive oil sure does seem to make a big difference. Adding all the rest - good health:-) Thanks for an interesting and informative article.

Reply
  about 7 years ago

Thank you Synthia. if you need more information visit the links :-)

Reply
  about 7 years ago

mmmmmm When do we eat? lol

Reply
  about 7 years ago

Oh Shawn, I have so many requests about that, I have to do something. The bad thing is that I am so so far away. Still, if you can get together with others and come here for vacation I would be more than happy to cook for you and meet you. You are all invited. Thanks!

Reply
  about 7 years ago

Maria's hosting the first real Street Party....

  
  about 7 years ago

Yes I am!!! Are you coming? Please...

Reply
  about 7 years ago
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