DRAPABLE DIET Part 3: Mediterranean Diet
We can perhaps call it – “The World’s Healthiest Diet” as it is abundant in fruits, vegetables, whole grains, legumes and olive oil.
It features fish and poultry—lean sources of protein—over red meat. Red wine can be consumed regularly but in moderate amounts.
A perfect plate reflecting the Mediterranean diet is nutritionally balanced, diverse, and full of color, flavor, and texture. It’s a wholesome package of crisp, leafy greens; deep purple grapes; fresh salmon; deep colored carrots; and nutty, crunchy hulled wheat. The Greek yogurt with fruits and honey is sure irresistible.
Related Article: Drapable Diet Part 2: Paleo Diet
Unlike conventional diets, the Mediterranean diet doesn’t restrict you to a daily allotment of calories, fat, or sodium. Instead, it’s about what you’re eating, from heart-healthy unsaturated fats to satiating, high-fiber foods.
The principal aspects of this diet include high olive oil consumption, high consumption of legumes, high consumption of unrefined cereals, high consumption of fruits, high consumption of vegetables, moderate consumption of dairy products (mostly as cheese and yogurt), moderate to high consumption of fish, low consumption of meat and meat products, and moderate wine consumption.
Results of meta-analysis of 12 large studies conducted between 1966 and 2008, covering more than 1.5 million subjects, were published in the British Journal of Nutrition in 2009.
The authors concluded that the Mediterranean diet is associated with significant health benefits, including lower mortality overall, and reduced risk of chronic diseases like heart disease, cancer, Alzheimer’s and Parkinson.
Mediterranean Diet Pyramid – Starting at the base of the pyramid, you’ll ﬁnd an emphasis on activity and social connections. Moving upward, you’ll see the core foods that you’ll shop for and enjoy every day: whole grains, fruits, vegetables, beans, herbs, spices, nuts and healthy fats such as olive oil. Fish and seafood are typically eaten at least twice a week, and dairy foods – especially fermented dairy like yogurt and traditional cheese – are eaten frequently in moderate portions. Eggs and occasional poultry are also part of the Mediterranean Diet, but red meat and sweets are rarely eaten. Water and wine (for those who drink) are typical beverages. The total fat in a diet with a rough composition is 25% to 35% of calories, with saturated fat at 8% or less of calories
Switch up your oil from saturated to olive, eat more fish, eat veggies all day long , help yourself to whole grains, snack on nuts, enjoy fruit for dessert, do have (some) dairy , have plenty of water, sip (a little) wine, make it social and savour every bite.