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26.08.2014
If eating and living healthier is one of your goals this new year, then consider a Mediterranean diet and eating more like the Italians.
Basically, at the top of the Mediterranean food pyramid are grains, fresh fruits and vegetables, olive oil, cheeses, yogurt, nuts, and legumes, all of which are consumed on a daily basis.
The Mediterranean eating style significantly reduces the risk of further heart disease in individuals who had already had a heart attack.
The traditional diet among some Mediterranean countries includes fruits, vegetables, pasta and rice. The health effects of alcohol have been debated for many years, and some doctors are reluctant to encourage alcohol consumption because of the health consequences of excessive drinking. You can successfully incorporate the Mediterranean diet into your life by being an informed consumer and a smart shopper.
Choose plenty of fresh fruits and vegetables, limit intake of red meat, eat fish — not fried or laden with butter or heavy sauces — at least once a week, don’t be afraid of healthy fats such as olive oil, nuts and canola oil (but use these in moderation because of their high calorie content), and reduce or eliminate saturated fat and trans fats (also known as hydrogenated or partially hydrogenated oils) from your diet.
If it’s OK with your doctor, go ahead and have a glass of red wine at dinner with your pasta or fish. It is not surprising to learn that people following the Mediterranean diet have a lower incidence of heart disease and cancer. Once you experience the delicious and healthy choices the Mediterranean diet has to offer, it just might become your favorite diet or way of eating. The material in this site is intended to be of general informational use and is not intended to constitute medical advice, probable diagnosis, or recommended treatments.
A Mediterranean diet has many significant health benefits, while not skimping on taste or making you feel like you are depriving yourself.
Remarkably, this benefit was not related to any significant difference in cholesterol levels — rather other components of the diet seem to work in concert to protect the body.
For example, residents of Greece eat very little red meat and average nine servings a day of antioxidant-rich fruits and vegetables. The focus of the diet isn’t to limit total fat consumption, but to make wise choices about the types of fat you eat. Here are some specific steps you can take: -Eat natural peanut butter, rather than the kind with hydrogenated fat added.


Cover a baking sheet with foil and brush with canola oil reserving some oil to brush tops of the egg rolls.
We'll show you how to make everything from pasta and pizza to burgers and burritos, all with less than 15 grams of fat. See the Terms of Service and Privacy Policy (Your California Privacy Rights) for more information. Mediterranean people consume red meat less often on a monthly basis, and red wine about 1-2 glasses per day.
The Mediterranean diet is similar to the American Heart Association’s Step I diet, but it contains less cholesterol and has more fats that contain the beneficial linolenic acid (a type of omega-3 fatty acid). Nuts are high in fat — up to 80 percent of their calories — but tree nuts, including walnuts, pecans, almonds and hazel nuts, are low in saturated fat. Red wine has an aspirin-like effect, reducing the blood’s ability to clot, and also contains antioxidants. It is simply a healthy eating pattern – a pattern close to the dietary guidelines recommended by the American Heart Association. If you’re looking for a heart-healthy eating plan, the Mediterranean diet might be right for you. Grains in the Mediterranean region typically contain very few unhealthy trans fats, and bread is an important part of the diet there.
The Mediterranean diet typically includes some red wine, but this should be consumed only in moderation.
Dip bread in flavored olive oil or lightly spread it on whole-grain bread for a tasty alternative to butter. This diet is high in the good fats (monounsaturated and polyunsaturated fats) as present in fish, olive oil and nuts; and low in saturated fats and trans fats. The Mediterranean diet incorporates the basics of healthy eating, plus a splash of flavorful olive oil and perhaps a glass of good red wine, among other components characterizing the traditional cooking style of countries bordering the Mediterranean Sea.
Fish — another source of omega-3 fatty acids — is eaten on a regular basis in the Mediterranean diet.
Nuts are high in calories, so they should not be eaten in large amounts — generally no more than a handful a day.


This means no more than one 5-ounce glass of wine daily for women (or men over age 65), and no more than two 5-ounce glasses of wine daily for men under age 65.
It provides excellent source of fiber and antioxidants through encouragement of eating lots of plant-based foods.
Most healthy diets include fruits and vegetables, fish and whole grains, and limit unhealthy fats. Throughout the Mediterranean region, bread is eaten without butter or margarines, which contain saturated fat or trans fats.
Studies have shown that omega-3 fatty acids lower triglycerides and may provide an anti-inflammatory effect helping to stabilize the blood vessel lining.
Any more than this increases the risk of health problems, including increased risk of certain types of cancer. Many Mediterranean cultures adopt a laid-back attitude toward life, which decreases daily stress. While these fundamental parts of a healthy diet remain tried and true, subtle variations or differences in proportions of certain foods may make a difference in your risk of heart disease. The Mediterranean diet discourages saturated fats and hydrogenated oils (trans-fatty acids), both of which contribute to heart disease.
If you are unable to limit your alcohol intake to the amounts defined above, you have a personal or family history of alcohol abuse, or you have liver disease, refrain from drinking wine or any other alcohol. Seafood plays a very important part in the diet, and portion sizes of meat in particular, as you can see above are often smaller.
Bake for about 8 to 10 minutes until lightly browned on the bottom, turn egg rolls over and bake for another 8 minutes.



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