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.