Mediterranean Food List

Some of the staples of Mediterranean food contains higher levels of fat intake than even the typical western diet. However, the primary source of fat in the Mediterranean diet is made up of omega-3 essential fats and monounsaturated fats. These fats are found primarily in the vegetables, nuts, legumes, and cold-water fish. Both of these fats have actually been shown to lower total cholesterol along with LDL (bad cholesterol). In fact, 20% to 30% of the calories in the Mediterranean diet come from these fats, whileless than 10% of the calories come from saturatedfat.
This group of foods contains almost no fat from trans-fats.

• Fresh fruits - Used for snacks and desserts
• Fresh vegetables - Low in calories
• Legumes and beans - High in fiber

  The above three foods simply have no downside. They have the nutrients that stop high blood pressure, heart disease, some types of cancer and age-related eye disease. Hummus is a great snack!

• Whole grains - Wonder Bread may have been a staple in America, but unrefined grains has been the starch of choice in the rest of the world. Whole grains, including breads, pasta, rice, couscous, have more complex taste and texture and have been shown to cut your risk of heart disease and diabetes.
• Nuts and seeds - In small amounts, this is a quality protein.

• Olive oil and olives is the primary source of dietary fat - Experts used to think that a low-fat diet equaled a healthy heart. But it's now clear that the kind of fat you eat is important, too. That's where extra virgin olive oil comes in. Walter Willet, M.D., a professor of epidemiology and nutrition and the chair of the Department of Nutrition at the Harvard School of Public Health, says that unlike saturated or trans fats, olive oil lowers bad cholesterol and encourages good cholesterol, making it a fat that actually helps your heart.

• Eat low to moderate amounts of fish, eggs and poultry weekly - Fish, especially salmon, is great for cutting your risk of heart disease by as much as a third and halving your chances of sudden cardiac death. Chicken and eggs play a supporting role.
  
  Check out the Vital Choice Specials.

• Eat low to moderate amounts of cheese and yogurt daily - Cultured dairy foods like Greek yogurt and feta cheese are a big part of most Mediterranean cultures and may help intestinal health as well as provide calcium and protein. They're often eaten every day but in modest amounts.

• One glass of wine or 100% grape juice per day (less if you are working at losing weight) - Sipping wine slowly with your meal, can help ward off heart attacks, because the benefit is in the fruit, not the alcohol and grape juice has the same effect. Also, it does not spike your blood sugar as much when drinking it with food.

The Mediterranean foods contain the vitamins, minerals, antioxidants, and fiber that are critical for optimal health. The carbohydrates also contain the good fat and the good protein. About 50 to 60% of the calories in the Mediterranean diet come from these types of carbohydrates. The diet contains a large intake of olives and olive oil, but is low in red meat and most dairy products, though low-fat cheese is consumed frequently.

• Substitute olive oil for butter.
• Snack on almonds instead of fat-free cookies.
• Spread avocado on a sandwich to replace the mayonnaise.
• Make fresh yogurt and substitute it for sour cream.

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