The Mediterranean Diet and its accompanying food pyramid has been given a fresh new tweak, making it both more flavorsome and more healthy. In recognition of their health benefits, spices and herbs have now been added to the food group containing plants. This is to ensure that Mediterranean cuisine can now be encouraged to be enjoyed for its full, and often regional, tastes. However, the ground rules which set the Mediterranean Diet apart from all others have been adhered to.
Other modifications to the Mediterranean diet meal plan include:
6 glasses of water should be drunk each day.
The addition of physical activity on a daily basis at the base of the food pyramid.
The very social and pleasant concept that meals should be enjoyed in groups.
The word “whole grain” has been added when describing the legumes and cereals food group.
Consuming shellfish and fish twice weekly. Incorporating vegetables, fruits, cereals, beans, whole grains, seeds, nuts, olive oil, and herbs and spices in the one food group. This particular food group is given a huge emphasis and ideally should be included with each meal. The traditional Mediterranean diet is founded on the principle that the plant food group is extremely important. To achieve optimal health benefits varied foods from this group should be consumed at the same meal.
Poultry, eggs, cheese, and yogurt can be eaten daily in small portions.
Red wine is also allowed in moderate amounts, so long as your doctor approves.
Other components of the traditional Mediterranean diet include:
Red meat should only be consumed several times monthly.
Olive oil should be the source of fat intake instead of margarine and butter.
Consuming local produce that is both fresh and seasonal.
All foods should be processed as little as possible.
Daily desserts should be in the form of fresh fruit, as opposed to ice creams, cakes, and cookies.
Junk food to be avoided.
Mediterranean food is a healthy and tasty way to reduce the risk of cancer, diabetes, and heart disease. Researchers have found that people who follow the traditional Mediterranean diet are less likely to encounter the health problems of the Western world such as diabetes and heart disease, and also tend to live longer.
The most recent adjustments to the Mediterranean food pyramid have been the inclusion of drinking plenty of water, and the realization that fresh herbs and seasonings offer both health benefits and the tastes that identify Mediterranean cuisine. The addition of physical exercise on a daily basis make this a healthy diet plan for those looking to lose weight or just wanting to embrace a healthier lifestyle that is also delicious and social.