Diet Plans And Menus - The Mediterranean Diet

Diet Plans And Menus - The Mediterranean Diet:

The Mediterranean Diet is based on dietary habits of people living near the Mediterranean Sea. When following it, calculate your daily caloric needs and reduce this amount by 200 to 300 to determine your caloric intake, as explained shortly. You may also spend the equivalent number of additional calories doing additional exercise. To get this value multiply your weight in pounds by 52.8 (or multiply your weight in kilograms by 24). This is your base value. Divide this base value by 3 if you are physically inactive, by 2 if you are moderately active, and by 1 if you are physically active. The sum of these two values is your caloric needs. Here are some of the diet principles.

Eat grains, especially pasta. Recommended pasta comes from Italy and is made only from hard wheat and water. Increase your consummation of fruits and vegetables. They provide vitamins, fiber, minerals, and other nutritional elements. Add herbs to your dishes. Eat fruit for dessert. Eat fish; they supply multiple nutritional elements such as calcium and phosphorous. Fish from the sea such as herring contain iodine. Fatty fish such as salmon contain polyunsaturated fats that help fight against cardio-vascular illnesses. Cook with olive oil. The best is extravirgin, cold pressed. Olive oil contains the anti-oxidant vitamin E and mono-unsaturated fats. (Here’s the part I like best.) Accompany your meals with a glass of red wine. Limit yourself to a single glass per meal. Red wine is said to help the digestive system, the heart, and the fight against cancer.

This review of The Mediterranean Diet including two Mediterranean Diet Plans and Menus continues on my website.