There is more and more research suggesting that The Mediterranean Approach is the best plan to follow for weight loss as well as for preventing and treating many lifestyle related diseases. It helps to lower risk of heart disease, diabetes, and Alzheimers disease. It helps lower cholesterol, blood pressure and blood sugar. It may even have more of an impact when combined with a vegetarian or vegan diet and of course, plenty of physical activity. So what exactly is a Meditteranean Approach? Here are a few of the main aspects:

  • Yoghurt, Fruits and Lower Cholesterol Diet PlanDaily physical activity
  • Emphasis on daily intake from plant sources, including fruits vegetables, potatoes, whole grains, beans, nuts and seeds
  • Intake of a variety of minimally processed and, whenever possible, seasonally fresh and locally grown foods
  • Olive oil as the principal fat to be consumed daily and almost no butter or other animal fats
  • No trans fats
  • Total fat intake of 25-35% of total calories, Saturated Fat of 7% or less
  • Daily consumption of low to moderate amounts of cheese and low fat plain yogurt which can be derived from cows, goat, soy, etc.
  • Weekly consumption of small amounts of fish (this can be substituted by and Omega 3 supplement)
  • Moderate consumption of red wine (1-2 glasses per day)
  • Red meat, if consumed at all, should only be eaten once a month

Here is an example of a one day Mediterranean menu

  • Breakfast: 1 cup yogurt (plain or soy) with walnuts and berries
  • Lunch: Spinach salad with raw veggies, black beans and whole grain pita (you can toast to add crunch) olive oil based dressing and almond shavings
  • Snack: Hummus and raw veggies
  • Dinner: Veggie stir fry with extra firm tofu and or beans served over brown rice or cousous
  • Dessert: frozen yogurt and fruit

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