Mediterranean Diet Basic Diet Alteration

Oil tasting, BAIA October 2006 Wine Tasting, California, USA (Photo credit: Wikipedia)

This is the basic approach of the Mediterranean diet study released this week from the New England Journal of Medicine. This is presented as a guide to help you determine the amounts and types of foods common to the diet, see if you can incorporate these changes today!

“One group assigned to a Mediterranean diet was given extra-virgin olive oil each week and was instructed to use at least 4 four tablespoons a day. The other group got a combination of walnuts, almonds and hazelnuts and was instructed to eat about an ounce of the mix each day. An ounce of walnuts, for example, is about a quarter cup — a generous handful. The mainstays of the diet consisted of at least three servings a day of fruits and at least two servings of vegetables. Participants were to eat fish at least three times a week and legumes, which include beans, peas and lentils, at least three times a week. They were to eat white meat instead of red, and, for those accustomed to drinking, to have at least seven glasses of wine a week with meals.

They were encouraged to avoid commercially made cookies, cakes and pastries and to limit their consumption of dairy products and processed meats.

To assess compliance with the Mediterranean diet, researchers measured levels of a marker in urine of olive oil consumption — hydroxytyrosol — and a blood marker of nut consumption — alpha-linolenic acid.”

from NY Times article

 

Mediterranean Diet Progress

Image via Wikipedia

 

The last time I checked the D.O.G. had eaten the last copy of my Mediterranean Diet book. Maybe the key to successful weight loss is not following what’s on the written page, but ingesting it as a meal!?            

Here’s a simple pyramid to help, it’s back to the book store for me!            

Mediterranean Diet Basics

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