The Mediterranean diet is not a specific diet program but a collection of eating habits that are traditionally followed by the people of the Mediterranean region. These are the basic characteristics:
• A high consumption of fruits, vegetables, potatoes, beans, nuts, seeds, bread and other cereals
• Olive oil used for cooking and dressings
• Low to moderate amounts of full fat cheese and yogurt
• Moderate consumption of wine, usually with meals
• Reliance on local, seasonal, fresh products
• An active lifestyle
Mediterranean Diet Sample Meal Plan:
Breakfast:
• Apple muesli: • 60g of porridge oats, dry weight, • 1 apple, • 100ml of semi-skimmed milk, • 3 dried apricots
• 100ml of orange juice
• 125ml of low fat yoghurt
Instructions: Mix the porridge oats, grated apple, dried apricots and milk together in a bowl. If possible, leave in the fridge overnight, although this is not necessary if you don't have time.
Lunch:
• Crackers with peanut butter
• 1 1/2 tsp of peanut butter
Dinner:
Pasta salad with broccoli, cherry tomatoes & almonds:
• 75g of pasta (uncooked weight)
• 90g of broccoli
• 1 tbs of low fat yoghurt
• 1 tsp of pesto
• 5 cherry tomatoes
• 30g of sliced almonds
• 1 tbs of fresh parsley, chopped
Instructions:
Prepare the pasta following package directions, omitting any suggested fat or salt. During the last few minutes of cooking time, steam the broccoli over the boiling pasta, using a steamer or a sieve, then cut into bite-sized pieces.
Once the pasta is cooked and drained, stir in the rest of the ingredients. This can be served warm or at room temperature.
For more info, download Mediterranean Diet, a free ebook.
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