Sample Mediterranean Meal Plans

The Benefits Of Olive Oil

Breakfast:

Quick and Healthy Breakfast Ideas

Snacking:

Healthy Snack Ideas

Pregnancy:

Natural Health During Pregnancy

Prevention:

The Legume That Lowers Cholesterol

Healthy Holiday Recipes:

Salads

Baked Goodies

Special Family Breakfasts

The Mediterranean Way of Eating

The healthiest people in the world are those who live around the Mediterranean Sea. There are 17 countries that border the Mediterranean Sea, and all of them seem to eat the same basic foods with the same great results, so it's important to pay attention to how they eat.

Their diets consist primarily of:

• Fresh vegetables and fruits, lots… up to 10 servings a day
• Nuts, seeds and beans
• Olive oil and olives
• Fish, wild not farmed, at least 2 times a week
• Whole grains
• Some cheese yogurt, milk and eggs
• Chicken and other poultry
• Red meat sparingly

We have also been talking a lot about grains and other high glycemic or starchy carbs.  What we have discussed is the fact that we eat way too many of them.

Now don’t get me wrong, our bodies prefer carbs as their fuel source… it’s quick useable energy. The problem is when we eat too many high starchy carbs,(such as bread, pasta, cereal, cake, cookies, chips, potatoes, corn, bananas, anything made from flour, rice etc.).

It’s like this: we eat a bowl of cereal and a piece of toast for breakfast. Umm, quick energy! The body calls the pancreas and says,” Hey send out the insulin… we got carbs for breakfast. the body uses what it needs then stores it either as sugar in the muscles and liver or as fat for later… yep… that’s what we wear around the hips and waist!!

One thing you need to know about insulin is he’s a pack rat… always wanting to save everything! Now he has a relative called glucagon, whose not selfish like insulin, he always wants to give things away. He tries to keep everything balanced.

A good example is this. My oldest son keeps everything, I mean everything!! He finds stuff… lots of stuff… in give away piles by the side of the road. Then, he brings it to my house to store it!! Now, I, on the other hand hate clutter and am always going through the piles and giving things away to keep the house tidy.

Insulin and glucagon….one storing and the other giving.

A better choice then for carbs are fruit and veggies, especially those with a low glycemic index, so plainly put, less starch or lower carb content. Our bodies will still derive energy from them and get all the wonderful vitamins and minerals from them, but we won’t wear them around our middle because of their low calorie and slower digesting carb content!

Our recommendation has been to limit our grains or starchy fruits and veggies to 2 servings a day. This is a great guideline for those wanting to lose weight and to change their body fat percentage.

*important note

If weight loss or reduction of body fat is not an issue for you, you may add 1 or more servings of starchy carbs into your diet.

*IMPORTANT*

Be careful with the amount of starchy grains you are eating.

They are a very concentrated food, packed with energy and calories. If weight loss or changing your body composition is your goal, cut back your starch intake to 2-3 servings a day.

Try to choose whole grains as much as you can.

Hopefully I have encouraged you to explore the wonderful world of natural, great tasting, healthy Mediterranean style eating.

• Try to eat natural, unprocessed foods as much as possible.
• Veggies and fruits should be raw or very lightly cooked.

Eat slowly whenever possible, really savoring the flavors of your foods. Experiment, create and enjoy!

Check out our sample meal plan

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The information contained on Alive, fit & Free is not meant to diagnose, prescribe, or replace medical care, but only for educational and informational purposes only. Please consult your health care provider before implementing any of the suggestions contained herein. Alive, Fit & Free, and it's contributing authors are not responsible for any adverse effects or consequences resulting from the use of any of the information or suggestions presented on this site.