Mediterranean Diet

Mediterranean Diet is basically the diet style based on the Southern Mediterranean region (such as Italy, Spain and Greece). The diet consists of lots of vegetables and fruits, salads dressed with olive oil, bread, fish, pasta, and other grains, with minimal fish and poultry and virtually no red meat. The diet also lets one eat small quantities of wine and some eggs. Sonoma Diet, one of the popular diet plans followed these days, has drawn heavily from the traditional Mediterranean Diet.

So, what you can eat and what not in a typical Mediterranean Diet?

Well, as mentioned above, choose lots of fresh fruits and vegetables, and cut down on meats. It is ok to eat fish once in a week, save fried ones and those laden with heavy sauses/butter. Four eggs a week is acceptable. Not more. Use canola oil or Olive oil for cooking, but in moderate quantities, thanks to its high calorie content. Finally, cut down/eliminate saturate fats and trans fat from your diet.

In order to help you chart the diet plan easier, here are few suggestions.

1.Choose natural peanut butter over hydrogenated fat added ones. Cut down on butter. A ‘cholesterol-free’ or ‘fat free’ label on the pack doesn’t mean that they are necessarily so. As it is seen, most contains trans-fats in abundance.

2. Shun high fat meats such as red meat or bacon. Fish and poultry are good substitutes (more about fish at bullet point 5).

3. Avoid high fat milk and milk products, and instead switch to skimmed milk, fat-free yogurt and low-fat cheese. Almonds, pecans, walnuts, or Brazil nuts are just perfect for a quick snack.

4 Eats lots of fruits and vegetables. Apples, carrots, and bananas are perfect for a quick snack, while fruit salads are a wonderful way to include a variety of fruits in the meal.

5. Fish can be included in the meal once or twice a week. Water-packed tuna, salmon, mackerel, trout, and herring would be healthy choices, while fried ones are not. If you are a fan of fried ones, once in a while, have one sauteed in olive oil. However, don't make it a habit or daily affair.

6. Finally, use Olive or canola oil for cooking. Olive oil would be just perfect as a healthy substitute for butter or margarine. For example, bread dipped in flavored olive oil would taste as good as, if not better, a butter spread.

Thumb Rule: Avoid all forms of processed foods. Stick to natural fruits and vegetables.

PS: Purple grape juice would be a healthy alternative for red wine.