Mediterranean Diet Background
There are many
countries that border the Mediterranean Sea, so it is difficult to pin
point just one country that follows the Mediterranean diet plan. Like
most healthy diets, the Mediterranean diet includes fish, fruits, vegetables,
and whole grains, as opposed to unhealthy fats, this is what makes the
Mediterranean diet plan lower a person's risk of heart disease. The
Mediterranean diet does not eliminate fats or carbohydrates but rather
encourages good fats and good carbohydrates.
Mediterranean Diet Recipes
The Mediterranean diet focuses of fresh food rather than processed food which is much better for one's body because there are less harmful chemicals being used. The main focus of most Mediterranean recipes are fruits and vegetables. What is another focus of Mediterranean recipes is olive oil or canola oil rather than using butter or margarine. Many Mediterranean recipes also use low fat dairy products rather than dairy products such as cheese, yogurt, or milk that are high in fat. Another part of the Mediterranean diet recipes are to have a glass of red wine with dinner.
Mediterranean Diet Cookbook
What is common between most Mediterranean food is avoiding foods that are processed or packaged and avoiding foods that are high in trans fats or unhealthy. Most Mediterranean diet cookbook include recipes that are heart friendly because they are healthy and reduce the risk of heart disease. Rather than consuming foods that are high in trans fats, a Mediterranean diet cook will include foods that are healthy fats, these foods consists of olive oil and nuts. Mediterranean food also includes a large amount of seafood rather than large amounts of red meat and herbrs and spices rather than salt.
Mediterranean Diet Meal Plan
A typical Mediterranean diet meal plan will consist mostly of fresh fruits and vegetables and other foods that are not processed or packaged. One might also see that in a Mediterranean diet menu, most of the items are whole grain, this is because whole grain is healthy and has fiber. A Mediterranean diet meal plan will also include eating fish at least two times a week. Also a Mediterranean diet menu will have most foods cooked in olive oil rather than butter because it is not as processed and it is healthier for the heart.
Mediterranean cooking also focuses on the quality of the foods and having great food rather than on the quantity of the foods because there is not need to over eat, this is not healthy for anyone. Mediterranean cooking also has proven to reduce the risk of cardiovascular disease because the foods are low in fat. Mediterranean cooking does not include fatty foods such as red meats, cheeses, and white bread. Rather the fats in Mediterranean cooking are those from olive oil, omega 3 fatty acids, and monounsaturated fats. Fish is a larger part of Mediterranean cooking than red meat, it is also better to prevent cardiovascular disease.