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Health benefits of the Mediterranean diet menu include a healthy heart, with reduced risk of heart attack and stroke, reduced bad cholesterol, increased good cholesterol, and lowered risk of high blood pressure. And if you add some exercise, you’ve got a great weight loss plan!

The Mediterranean diet menu consists of:

* Lots of plant foods, like fresh fruits and vegetables (in season), whole grains, legumes and nuts.

* Cheese and yogurt, in small or moderate amounts. These are often used as a topping or seasoning for other foods.

* Fish and poultry in small or moderate amounts. One serving of fish or poultry should be about the size of a deck of cards.

* Olive oil is the primary source fat.

* Red meat is mainly used as a seasoning rather than as the primary ingredient in a meal.

* Sweets are eaten rarely, no more than once or twice a week. Fresh fruit is usually served instead as a dessert.

* Wine is often served with meals, in small amounts.

* The Mediterranean diet menu is low in saturated fats and animal products are limited.

The Mediterranean diet menu for one day consists of:

* Breakfast - 1 slice whole-wheat toast with peanut butter, yogurt, and fresh fruit.

* Lunch - large fresh salad with olive oil and vinaigrette dressing, small serving of grilled or baked chicken breast, whole grain roll, and fresh fruit.

* Dinner- fresh baked fish, sweet potato, fresh vegetables sautéed in garlic and olive oil, and fresh fruit.

* Snacks - a handful of nuts, slice of cheese, yogurt, fresh fruit, slice of whole-grain bread spread with a small amount of peanut butter.

Ask your doctor before beginning any diet.

Tagged with: Mediterranean Diet • mediterranean diet menu • natural weight loss • popular diets

If you are still cooking using the traditional cooking oil, then you may not have heard yet about the health benefits of extra virgin olive oil. Aside from the fact that olive oil lends a wonderful flavor to your favorite pasta, salad or meat dish – it also is one of the healthiest oils available in the market today.

All the health buffs out there are aware that extra virgin olive oil is a main component of the Mediterranean Diet. This is the only type of oil which can be consumed straight from pressed olives rather than processed in a complicated manner.

Now, the reason why extra virgin olive oil is considered to be one of the healthiest types of oil around is because of its monounsaturated fat content. When you use this type of oil instead of the traditional cooking oil in the kitchen, the risks of developing degenerative diseases like diabetes, asthma, arthritis and colon cancer are significantly reduced.

In the Mediterranean Diet, olive oil becomes the main source of fat and when this is added to a daily food intake which is rich in plant foods, fresh fruits, dairy, fish and poultry, it will produce significant health benefits to an individual.

In addition, extra virgin olive oil contains a high level of antioxidants, phenols and vitamin E which help lower the risks of heart disease and colon cancer. Finally, it helps maintain a healthy blood sugar and blood pressure level.

Now that you have a better idea about the health benefits of extra virgin olive oil, you can use it when cooking stir-fried veggies or when making a dressing for your favorite vegetable salads.

Tagged with: extra virgin olive oil • Health Articles • Health Food • Mediterranean Diet • superfood