Mediterranean Diet The Focus Of Greek Food Startups

By now, you've surely heard about the new fad in dieting that reduces the risk of heart disease, not to mention boasts healthy weight loss when paired with exercise: the Mediterranean Diet.

After World War II, a study led by Ancel Keys of the Mayo Foundation examined the diets and health of almost 13,000 middle-aged men in the US, Japan, Italy, Greece (including Crete), the Netherlands, Finland, and Yugoslavia. Remarkably, well-fed American men had higher rates of heart disease than those in countries whose diets had been restricted by the deprivations of war. It was the men of Crete, arguably the poorer people of the study, who enjoyed the best cardiovascular health. This was due to physical labor and their unique food pyramid.

Legumes. Eat dried beans, lentils, or garbanzo beans 2 or 3 times a week. Nutrition experts at the Michigan State University tell us that eating 2 to 4 cups of cooked legumes every week could boost our heart health. %mediterranean diet menu plan% Dry beans have fiber that could reduce cholesterol from the body. Eat legumes and a piece of whole grain bread to have the perfect protein. Vegetable protein does not put a load on kidneys as animal protein does.

Lunch would account for 350 to 400 calories. As always, emphasize fresh and minimally processed foods. Lunches would be made up of bean based soups, salads with beans and an olive oil dressing, light seafood or poultry dishes and whole grains. Hummus and vegetables in a whole wheat pita is an example of a plant based sandwich that would make a tasty lunch option. Ideally lunch should include at least three fruit or vegetable servings.

Dinner would be in the 400 calorie range. Dinner options are virtually identical to lunch, with an emphasis on fresh vegetables, legumes and whole grains. For variety, grains like Quinoa, though not traditionally Mediterranean, can be used in salads or as a side dish. Again, dinner should include at least three fruit and vegetable servings. Grilled fish and vegetables make a delicious dinner choice.

For more on foods you can eat on the mediterranean diet have a look at the site.


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