THE MEDITERRANEAN DIET

The name conjures up images of golden-skinned Greek gods and goddesses, sapphire blue sea shores, and exotic Italian vacations. But really, the Mediterranean Diet isn't about richness at all. Instead, it's about finding depth and range in simple, fresh foods, while staying healthy and fit in the most natural way possible. It's based on the traditional eating habits of the poor coastal regions of Southern Italy, Crete, and Greece and was initally promoted by Dr. Ancel Keys, who studied the eating habits of a small Italian fishing village for more than a quarter century. In the 1990's, Dr. Wlater Willet of Harvard University modified the diet in the form that is recognizable today. The essential elements of the diet are:

1. Lots of vegetables and legumes.

2. Fresh fruit every day.

3. Olive oil as the principal source of fat.

4. Dairy products, mostly as yogurt and cheese.

5. Fish and poultry in moderate amounts.

6. Very little red meat.

7. 0-4 eggs a week.

8. Red wine in moderate amounts.

Typically, the Mediterranean diet includes primarily whole-grain and unprocessed carbohydrates that have very few unhealthy trans-fats. Nuts are a big part of a typical Mediterranean diet, and while nuts are high in fat and calories, they are very low in unhealthy saturated fats and high in healthy, polyunsaturated fats. Besides being a pretty successful weight loss diet, the Mediterranean diet has also been shown to lower the risk of:

1. Dying from heart disease.

2. Dying from cancer

3. Developing Type 2 diabetes

4. Hypertension

5. Raised cholesterol levels

6. Becoming obese

7. Developing Alzheimer's disease

8. Developing Parkinson's disease

The Mediterranean diet is well balanced, functional, and oftentimes delicious. There are really no health-related drawbacks to it. It's a diet you can maintain for the rest of your life with no resulting negative health issues, and it teaches you how to recognize healthy foods on your own.


source: http://www.healthline.com/