Mediterranean Diet

The best food based eating pattern to:

mediterranean-diet-chart
  • Reduce high cholesterol
  • Reduce levels of bad cholesterol (oxidize low density lipoprotein)
  • Reduce the risk for diabetes
  • Reduce incidence of cancer
  • Reduce risk of dementia and memory loss
  • Reduce risk of depression
  • Reduce your weight (don’t forget moderate portions)

This nutrition plan is strongly linked with a healthier heart,
stronger bones and a longer happier life.

Key components of this food based eating pattern:

  1. Every meal: Vegetables, fruits, whole wheat grains, olive oil, beans, nuts, legumes - in combination with seeds, herbs and spices.
  2. Eat at least twice a week fish and seafood.
  3. Eat weekly moderate portions of poultry, eggs (boiled), cheese and plain yogurt.
  4. Sporadically: Meats and sweets.
  5. Enjoy meals with friends and family.
  6. Plenty of exercise.

So in short:

  • Every meal should be a colorful plate of vegetables and fruits.
  • Make sure you eat lots of fiber (no refined grains but whole grains).
  • Use olive oil and canola oil, sporadically butter (natural) and please no margarine.
  • Spice your food with herbs and spices rather than salt.
  • Eat nuts – almonds, cashews, pistachios and walnuts.
  • Use low fat dairy products in moderations.
  • Keep the intake of sweets and meats as low as possible and if eaten as lean and as natural as possible.