There is no one specific diet that is THE Mediterranean diet. Instead, the benefits to be reaped from the Mediterranean diet are as much about lifestyle as they are about the content of meals. The American Heart Association falls just short of recommending the Mediterranean diet as being heart-healthy, but acknowledges that the diet and perhaps the lifestyle of the Mediterranean people who follow it may be responsible for their lower cholesterol levels and death rates.
Basics
The commonalities of food choices among the 16 countries of the Mediterranean region are considered to be the health factors in what is referred to as the Mediterranean diet. Other common bonds between those living in the Mediterranean region and exhibiting good health are lifestyles that include regular physical activity and the ability to deal positively with life stresses.
The word "diet" in Mediterranean diet pertains to the overall foods and beverages recommended and/or consumed, rather than the connotation that these recommendations are designed only for weight loss.
Behavior Changes (Eating)
As with any major change in the types and amounts of foods eaten on an ongoing basis, the change to a Mediterranean-style diet requires modification of thought, behavior and action.
It is first important to understand what types of foods and beverages are part of this diet and what types of foods are to be avoided. Learning hoa often to eat some of the foods, along with portion sizes, will also be vital.
Initially, the change in diet style will require much conscious thought, from meal planning to grocery shopping to meal preparation. Over a period of several weeks and with repeated adherence to the new diet style, the changes will begin to become routine and second nature.
Behavior Changes (Physical Activity)
In order to obtain the most health benefit from switching to the Mediterranean-style diet, it will be necessary to increase your daily physical activity to at least 30 minutes per day. These changes may be accomplished incrementally, beginning with 15 minutes of moderate physical activity each day and eventually working up to 30 minutes.
The 30 minutes (or more) each day of physical activity does not have to be done in one chunk of time. Ten or 15 minutes of physical activity done at different times and adding up to your daily physical activity goal will provide the same overall health benefit.
Behavior Changes (Mental/Emotional)
Perhaps you are already an individual who handles life's stresses without undue anxiety or angst; if so, you won't need to modify your behavior in this respect. Many people, however, are caught up in their day-to-day activities and often find them depressing, anxiety-provoking or simply too much to handle.
Stress is a part of life; none of us can avoid it, but we can modify how we choose to react to it. Taking time for yourself each day, if only to have a quiet bath, can be one way of de-stressing. Meditation, yoga, exercise, a hobby, positive self-talk---these are all methods that people use to deal with stress.
Whatever you choose to try so that you can feel more calm and able cope with routine stresses will take a period of time before that activity feels "normal." When you find something that works for you, stay with it; before long it will be second nature to you.
Diet Basics
The Mediterranean-style diet consists of generous amounts of fruits and vegetables daily; olive oil for cooking and dressings; whole-grain foods; nuts; seeds; potatoes; moderate amounts of fish, but little meat; little dairy except yogurt and certain cheeses; few eggs; and low to moderate consumption of wine.
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