HEALTH AND FITNESS: DIET
January 10th, 2008
The Mediterranean diet is made up of fresh, whole foods that provide a dietary benefit over the highly processed foods that make up most of the typical American diet. The lower amount of processing in the Mediterranean diet also improves fiber density. The Mediterranean diet is inspired by the traditional dietary patterns of the Mediterranean area, particularly Italy, Greece and Spain.
The most noticeable characteristic of the Mediterranean diet is high consumption of fruits and vegetables, bread and other cereals, olive oil, and fish. The Mediterranean diet is a nutrient rich diet, high in fiber, with a low glycemic index, which includes lean protein sources and high quality sources of fat. Mediterranean food diets are increasing in use because they are not based on popularized diet fads but rather a food model which developed over thousands of years.
Many studies have linked the Mediterranean diet, which is rich in fish, fruits, vegetables, nuts, and low in dairy foods and red meat to health benefits. Conformity with the Mediterranean diet can reduce the risk of cardiovascular disease and cancer. The Mediterranean diet can also increase lifespan. Long known for its heart-protecting health benefits, the Mediterranean diet can contribute to weight loss when combined with an exercise plan that includes low-impact aerobic activity, such as walking or biking.
In most diets, caloric intake is divided into 20 percent protein, 30 percent fat and 50 percent carbohydrates. The Mediterranean diet is similar in caloric intake percentages; however, it differs in the quality and variety of foods that make up its dietary pattern. The fat sources in the Mediterranean diet are of higher quality and the monosaturated fat in olive oil, one of the Mediterranean diet’s staples, is an excellent source of antioxidants. Diets that include sources of antioxidants have been shown to protect the body from cardiovascular disease conditions. Olive oil found in the Mediterranean diet also reduces blood cholesterol.
The Mediterranean diet is beneficial for wellness and health maintenance. The wide variety of fruits and vegetables in the Mediterranean diet also increases intake of various phytochemicals, the substances in plants that aid in disease prevention. For information about the Mediterranean diet for health and fitness call (305) 595-9500 and ask for Dr. Richard Browne, Acupuncture Physician and Homeopath. .
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