What is the Best Mediterranean Diet Plan?

Nicole Madison
Nicole Madison
Nicole Madison
Nicole Madison
Avocados are a good source of fat.
Avocados are a good source of fat.

The best Mediterranean diet plan is one that emphasizes the consumption of healthy foods for the maintenance of overall health. This diet should include calorie reduction in order to facilitate weight loss, but allow for enough calorie intake for good body function. The best Mediterranean diet plan usually focuses on plant food sources, whole grains, and lower amounts of animal proteins. Dessert choices are usually fruit, while monounsaturated fat is the main fat source for those on this type of diet plan.

Diets around the Mediterranean can vary, but there are many similarities.
Diets around the Mediterranean can vary, but there are many similarities.

The diets of those who live in the Mediterranean vary. This is because there are many countries in the area around the Mediterranean Sea. Though the people who live in this area may not eat exactly the same diet, their choices do follow the same basic pattern, including plenty of plant foods, monounsaturated fat as the primary fat choice, and low-to-moderate amounts of meat, fish, and poultry. As no one Mediterranean diet is better than another for all people, many opt to follow a general Mediterranean diet that incorporates these food choices. If weight loss is the goal, an individual may choose to eat smaller meals, consume fewer calories, and exercise daily to meet his weight loss goals.

Olive oil, which has been used in the Mediterranean region for centuries, is a healthy fat.
Olive oil, which has been used in the Mediterranean region for centuries, is a healthy fat.

An effective, healthy Mediterranean diet plan should have a firm basis in plant food sources. An individual on this diet will usually eat plenty of fruits and vegetables, whole grains, nuts, and seeds. Legumes and potatoes also make the list of menu items for someone on the Mediterranean diet.

Animal food sources are not a main focus of meals for someone on an optimal Mediterranean diet plan. A person on this diet plan does eat fish and poultry, however, keeping consumption of these protein sources to a low-to-moderate level. Red meats are even less prevalent in this diet. A person following a healthy Mediterranean diet consumes red meats only occasionally. Eggs, another source of animal protein, are typically limited to four or fewer per week.

Lean poultry is part of the Mediterranean diet plan.
Lean poultry is part of the Mediterranean diet plan.

An individual on the best Mediterranean diet plan usually consumes a moderate amount of dairy products, drinks at least some wine, and avoids saturated fat. The mainstay fat choice of a healthy Mediterranean diet is olive oil, which is considered a heart healthy alternative to the harmful saturated fats most people eat. Olive oil is a monounsaturated fat and helps to lower a person’s cholesterol levels. Other monounsaturated fat sources include canola oil, nuts, and avocados. The consumption of wine is part of the Mediterranean diet plan, though it is typically consumed along with meals and in moderation.

Nicole Madison
Nicole Madison

Nicole’s thirst for knowledge inspired her to become a writer, and she focuses primarily on topics such as homeschooling, parenting, health, science, and business. When not writing or spending time with her four children, Nicole enjoys reading, camping, and going to the beach.

Nicole Madison
Nicole Madison

Nicole’s thirst for knowledge inspired her to become a writer, and she focuses primarily on topics such as homeschooling, parenting, health, science, and business. When not writing or spending time with her four children, Nicole enjoys reading, camping, and going to the beach.

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Discussion Comments

bear78

Mediterranean diet recipes are very easy. Just take any vegetable, sautee onion in olive oil, put in washed, chopped veggies with some water and cook. You can eat this with bread or pasta.

bluedolphin

@turkay1-- I'm not Mediterranean but I've been following a Mediterranean diet meal plan for the past three months and have lost weight.

I chose this diet because Mediterranean cuisine is mostly made up of vegetables but still tastes good.

I eat olives, olive oil, walnuts, feta cheese and Greek yogurt a lot. I eat rice made from broken wheat and vegetable dishes and salads with virgin olive oil. I eat walnuts, feta cheese and plain Greek yogurt for protein. I eat fish about once a week. I don't eat red meat much and once in a while I eat chicken.

This diet has been working out great for me. I have not starved on this diet at all. I feel full but I still lose weight and I'm feeling very healthy. Of course, I'm exercising regularly as well. I recommend this diet for everyone.

candyquilt

I'm reading a new diet book right now and the author, who is a dietitian, says that everyone should eat the way their ancestors ate for optimum health. Apparently, we all have genetic makeup that's best suited to digest a certain type of cuisine. Our genes have learned this since we have eaten this way for hundreds of years.

I think this makes a lot of sense. My family is originally Mediterranean and I've noticed that when I eat the Mediterranean way, I have less digestive problems and I'm less likely to gain weight. When I eat foods that my ancestors didn't eat, I put on weight quickly.

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    • Avocados are a good source of fat.
      By: Richard Villalon
      Avocados are a good source of fat.
    • Diets around the Mediterranean can vary, but there are many similarities.
      By: Mikael Damkier
      Diets around the Mediterranean can vary, but there are many similarities.
    • Olive oil, which has been used in the Mediterranean region for centuries, is a healthy fat.
      By: margo555
      Olive oil, which has been used in the Mediterranean region for centuries, is a healthy fat.
    • Lean poultry is part of the Mediterranean diet plan.
      By: Viktor
      Lean poultry is part of the Mediterranean diet plan.
    • Moderate amounts of fish, which is low in calories but high in protein, are allowed while on the Mediterranean Diet.
      By: Kondor83
      Moderate amounts of fish, which is low in calories but high in protein, are allowed while on the Mediterranean Diet.
    • Nuts and seeds are an important part of the Mediterranean diet.
      By: Boyarkina Marina
      Nuts and seeds are an important part of the Mediterranean diet.
    • Widely viewed as one of the healthiest types of cooking oil, canola oil is high in monounsaturated fats.
      By: branex
      Widely viewed as one of the healthiest types of cooking oil, canola oil is high in monounsaturated fats.
    • Red meat is consumed occasionally on the Mediterranean diet.
      By: kazoka303030
      Red meat is consumed occasionally on the Mediterranean diet.