This article below comes from one of my readers, Eva Alexander and her mediterranean diet menu blog site. Her website focuses on Mediterranean diet healthy eating tips to live better and longer, plus raising awareness on healthy eating habits and its associated benefits to support those living with diseases. Check out one of her articles below:

The Lazy Man’s Way to Learn the Mediterranean Meal Planning

a) Many people say that Mediterranean diet is high in fat.   Is it still possible for people to lose weight if they follow the Mediterranean diet?

It is a known fact that Mediterranean diet is high in fat.  However, these are made from monounsaturated and polyunsaturated fats which important for your body.  They are healthy fats compared to the saturated fats found in a typical American diet.  It should be pointed also that fat is not the determining factor for weight loss.  It is calorie consumption that determines optimum weight loss and management.  So you should lower your calorie consumption to get the full healthy benefits of Mediterranean diet.

b) In simple terms, what is the principal difference between the American diet and the Mediterranean diet?

Americans consume high numbers of red meat, poultry, eggs, and dairy, while the Mediterranean includes very little. The diet also differs from the typical American diet through its dependence on fruits, vegetables, nuts, seeds, olive oil, beans, breads, cereals, and potatoes.

c) Explain why the incidence of heart disease is lower in the Mediterranean?

Based on scientific research, Mediterranean diet has played a significant role in lowering the incidence of cardiovascular disorder in the Mediterranean region.  This type of diet enables you to choose a lot of healthy foods.  It also promotes a holistic approach for enjoying better health.

d) Is exercise still required if one is following a Mediterranean diet?

Exercise is always essential no matter what type of diet you follow.  The best thing about the Mediterranean diet is that it encourages daily regular exercises as part of the holistic approach to achieve a healthy lifestyle.  When this type of diet was introduced in the sixties, exercise and physical activities were already part of the culture of the Mediterranean people.  For your minimum exercise needs, you have to take a daily one-hour walk and weekly full body exercise.

e)  What is the difference between Low Carb and Mediterranean diets?

One of the most striking differences between Low Carb and Mediterranean diets is protein content.  Mediterranean diet has low protein content.  With this type of diet, you will only consume 15 percent calories from the protein component.

f)  People noticed that wine is an important part of Mediterranean diet. What is the recommended daily wine consumption?

It is highly recommended to consume low to moderate amounts of wine daily.  Usually, men should get approximately 5% calories from wine while women should get 2.5% calories from wine consumption.

g) Final word of advice

The Mediterranean lifestyle is most effective when including a range of root vegetables, foods high in omega-3 acids, and vegetable oils such as flaxseed or canola. Along with fruits, breads, and cereals, these foods may lower your risk for cardiovascular disease.

Contact Eva and check out her blog mediterranean diet menu, focusing on Mediterranean diet healthy eating tips to live better and longer.

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