What Are the Benefits of the Mediterranean Diet
Both the Greek and Spanish Mediterranean diets, modeled on the eating habits and lifestyles of inhabitants who live near the Mediterranean Sea, feature healthy, nutritious foods. The Dietary Guidelines for Americans displays both Mediterranean diets alongside the U.S. Department of Agriculture's recommended eating pattern. If you are interested in following a Mediterranean diet, learning which foods to eat in greater quantities and which foods to limit can help you reap the benefits of these heart-healthy diets.
Mediterranean diets are similar in many ways to the dietary recommendations from the USDA. When you follow a Mediterranean diet, you eat from the same food groups such as fruits, vegetables, protein, grains, dairy and oils but in slightly different amounts than the USDA guidelines recommend. The Mediterranean diet recommends eating less red meat and refined sweets, while consuming mainly fish as your source of protein, moderate amounts of dairy and poultry and generous servings of fruits, vegetables, nuts, whole grains, beans and seeds.
Following a Mediterranean diet can benefit your health in significant ways. In addition to a reduction in developing or dying from stroke or heart attack, you may also reduce your risk of some cancers and neurodegenerative diseases such as Alzheimer's, and increase your longevity.
The Greek version of the Mediterranean diet advises that you avoid solid fats such as shortening and butter completely, and instead consume 40 g of healthy olive oil each day. Eat about 4 cups of vegetables each day, including about 1/2 cup of a starchy vegetable such as potatoes in your total. You can have 2 1/2 cups of fruits and nuts each day. The Greek diet recommends 5.4 oz. of whole grains each day, and just 1 cup of milk products. For protein, eat 3.5 oz. of poultry, lean meat or fish per day. The diet recommends eating at least 1 oz. of fish each day. You may have 24 g of refined sugar daily and small amounts of alcohol, if you desire.
The Spanish version of the Mediterranean diet varies from the Greek because it allows more dairy, less vegetables, fruits, oils and grains and recommends significantly more seafood. On the Spanish diet, you can consume 1.2 cups of vegetables, including 1/2 cup from beans and peas, but no starchy vegetables. Eat 1.4 cups of fruits and nuts, just 2 oz. of whole grains and about 2 cups of milk or dairy products. The diet recommends 2.4 oz. of seafood or fish each day, 1.9 oz. of eggs and 19 g of healthy oils. Avoid eating refined sugars, fats and limit alcohol to 7.1 g per day.
As with any diet, if you consume more calories than you expend through normal activity and exercise, you may gain weight. The olive oil recommended on the Mediterranean diet has about 240 calories per 2 tbsp., and 1 oz. of nuts has between 150 and 200 calories. Use low-fat cooking methods such as broiling or poaching the seafood, and baking poultry to balance your calories.
Mediterranean diets are similar in many ways to the dietary recommendations from the USDA. When you follow a Mediterranean diet, you eat from the same food groups such as fruits, vegetables, protein, grains, dairy and oils but in slightly different amounts than the USDA guidelines recommend. The Mediterranean diet recommends eating less red meat and refined sweets, while consuming mainly fish as your source of protein, moderate amounts of dairy and poultry and generous servings of fruits, vegetables, nuts, whole grains, beans and seeds.
Following a Mediterranean diet can benefit your health in significant ways. In addition to a reduction in developing or dying from stroke or heart attack, you may also reduce your risk of some cancers and neurodegenerative diseases such as Alzheimer's, and increase your longevity.
The Greek version of the Mediterranean diet advises that you avoid solid fats such as shortening and butter completely, and instead consume 40 g of healthy olive oil each day. Eat about 4 cups of vegetables each day, including about 1/2 cup of a starchy vegetable such as potatoes in your total. You can have 2 1/2 cups of fruits and nuts each day. The Greek diet recommends 5.4 oz. of whole grains each day, and just 1 cup of milk products. For protein, eat 3.5 oz. of poultry, lean meat or fish per day. The diet recommends eating at least 1 oz. of fish each day. You may have 24 g of refined sugar daily and small amounts of alcohol, if you desire.
The Spanish version of the Mediterranean diet varies from the Greek because it allows more dairy, less vegetables, fruits, oils and grains and recommends significantly more seafood. On the Spanish diet, you can consume 1.2 cups of vegetables, including 1/2 cup from beans and peas, but no starchy vegetables. Eat 1.4 cups of fruits and nuts, just 2 oz. of whole grains and about 2 cups of milk or dairy products. The diet recommends 2.4 oz. of seafood or fish each day, 1.9 oz. of eggs and 19 g of healthy oils. Avoid eating refined sugars, fats and limit alcohol to 7.1 g per day.
As with any diet, if you consume more calories than you expend through normal activity and exercise, you may gain weight. The olive oil recommended on the Mediterranean diet has about 240 calories per 2 tbsp., and 1 oz. of nuts has between 150 and 200 calories. Use low-fat cooking methods such as broiling or poaching the seafood, and baking poultry to balance your calories.
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