The Mediterranean diet emphasizes plant-based foods, fish, poultry, healthy fats and whole grains. It limits red meats and sweets and encourages both physical activity and unhurried eating in a pleasant environment with family and friends.Know More
The Mediterranean diet is based on the predominant dietary and lifestyle habits of those countries, particularly Greece, that border the Mediterranean Sea. It is especially good for cardiovascular health and can help lower both blood pressure and cholesterol levels. According to Mayo Clinic, studies also suggest that it can help reduce the risk of certain cancers, as well as Parkinson's and Alzheimer's diseases.
Vegetables, fruits, whole grains, nuts and legumes form the backbone of the diet. Fish and seafood are the primary sources of animal protein, with poultry, eggs, milk and cheese enjoyed several times a week. Herbs and spices, rather than salt, punch up mealtime flavor. Healthy fats, such as olive oil, tend to replace saturated fats such as butter. Enjoying red wine in moderation is optional, but encouraged. Red meats and sweets make brief appearances, but usually no more than a couple of times a month.
The food emphasized in the Mediterranean diet is minimally processed, cooked at home and enjoyed with family and friends.Learn more about Diet Plans
Some good foods for a fructose-free diet include vegetables, whole grains, fish, poultry and nuts. Meat, milk, cheese, nuts and oils are also healthy fructose-free foods.Full Answer >
The benefits of the Mediterranean diet plan are that the plan is heart healthy, it lowers the risk for many diseases (heart disease, diabetes, stroke and other cancers), it increases a person's energy levels and often enhances a person's mood, reports WebMD. It is also well known that when a person follows a Mediterranean diet plan, the risk for disease, such as depression, Alzheimer's disease and Parkinson's disease, decrease, writes the American Diabetes Association.Full Answer >
A typical Mediterranean diet plan menu has daily servings of vegetables, fruits, grains, pasta and nuts. Olive oil is used frequently. Dairy products, such as eggs, cheese and yogurt, can be served daily or several times per week, while seafood is eaten a couple days per week.Full Answer >
The DASH diet encourages the consumption of fruits and vegetables, low-fat dairy products and lean meats, poultry and fish. People on the diet should limit their consumption of sweets, alcohol and sodium.Full Answer >