The Diet

The Mediterranean Diet

 

The Mediterranean Diet is a modern nutritional recommendation originally inspired by the traditional dietary patterns of several countries surrounding the Mediterranean Sea (Greece, Italy, Spain, Portugal, Morocco, Cyprus, Croatia, Egypt, Israel).   The principal aspects of this diet include proportionally high consumption of olive oil, vegetables, fruits, legumes, whole grains, moderate to high consumption of fish, moderate consumption of dairy products (mostly as cheese and yogurt), moderate wine consumption, and low consumption of meat and meat products.  

 

Modern studies have demystified and clearly proven the nutritional benefits of the Mediterranean Diet, solidifying the undeniable truth: this is the healthiest way of eating!  

Proven Benefits:

* Weight loss.

* Lower incidence of heart disease.

* Lower incidence of diabetes.

* Reduces inflammation.

* Lower rates of cancer.

* Lower cholesterol levels.

* Lower chances of stroke.

* Lower rates of Alzheimer’s disease.

* Extended life expectancy.

 


What’s in the Mediterranean Diet?

A dietary consumption and combination of all 9 principles list below.  United, they create a disease fighting, health promoting powerhouse that has the potential to revolutionize your life.  

1) Vegetables:

Consume mostly vegetables, cooked and raw, on a daily basis.

Tomatoes Peppers
Carrots Cucumbers
Onions Eggplant
Garlic Beets


All types of greens (Spinach, kale, lettuce, etc.)
Leafy herbs (Parsley, mint, basil, thyme, oregano etc.)
Squash (butternut, acorn, pumpkin etc.)
Asparagus
Radishes

2) Legumes:

Great source of plant-based protein, fiber and so many other nutritional benefits.

Lentils Chickpeas
Fava beans Green beans
Peas  

 

3) Fruits + Nuts:

Extremely high in antioxidant properties (fruits) and monounsaturated fats (nuts).

Apples Citrus fruit (oranges, mandarins, pomello, grapefruit, lemons)
Berries (all types) Pomegranates
Grapes Figs
Walnuts Almonds

4) Whole grains + cereals:

Grains and cereal that have not been processed, modified or refined.    

Whole wheat flour products (instead of white flour) Brown Rice (Not White Rice)
Farro Quinoa
Barley Spelt
Oats  

5) Fish:

Moderate to high consumption of fish.  Optimally, two portions or more per week.

Salmon Sea Bass (Branzino)
Tuna Sardines
Trout  Halibut

6) Oils + fats:

 

Olive oil is your new best friend and will practically join you for every meal (Yes, breakfast too!). 

 

Olive oil Grapeseed oil
Safflower oil Avocado

 

 

7) Dairy consumption:

 

Sheep and goat milk are highly recommended and consumed in the form of yogurt or cheese (feta, ricotta or others).

8) Meat consumption:

Red meat is limited to 1-2 portions a month (4oz portion). 

Poultry/pork is limited to 3-4 portions a month.   

9) Alcohol:

Moderate wine consumption.  One glass of red wine is recommended daily. 


         

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