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Get to Know the Mediterranean Diet
This eating regimen offers a healthy yet tasty option for weight loss

By Joan McClusky
HealthDay Reporter

MONDAY, April 17, 2017 (HealthDay News) -- The diet followed by people who live in countries around the Mediterranean Sea has been shown to be more than just delicious. The so-called Mediterranean diet can help you limit daily calories so you can lose weight. Plus, it's a healthy long-term way of eating.

The main focus of the Mediterranean diet is on eating plant-based foods. That means including fruits and vegetables in every meal, and eating them for snacks and dessert, too.

Switch from refined to whole-grain foods, including breads, cereal, rice and pasta. Also add legumes like peas and beans. Try to eat a vegetarian dinner one or two nights a week.

People who successfully lose weight while following a Mediterranean diet generally get about a third of their calories from healthy fats, including a small handful of nuts each day.

Other tips:

  • Switch from butter to olive oil.
  • Limit red meat to just a few times a month, and have smaller amounts than you're probably used to -- just a 3-ounce serving.
  • Eat more chicken and fish. In fact, have fish at least twice a week. Fatty fish like salmon and sardines are among the healthiest choices.
  • Choose low- or no-fat dairy products over high-fat ones to cut out more saturated fat.

As a bonus, if you like red wine, you can say cheers to one glass a day.

More information

The U.S. Department of Agriculture has a detailed portion chart to help you plan menus for the Mediterranean diet.

Copyright © 2017 HealthDay. All rights reserved. URL:http://consumer.healthday.com/Article.asp?AID=721499

Resources from HONselect: HONselect is the HON's medical search engine. It retrieves scientific articles, images, conferences and web sites on the selected subject.
Diet
The list of medical terms above are retrieved automatically from the article.

Disclaimer: The text presented on this page is not a substitute for professional medical advice. It is for your information only and may not represent your true individual medical situation. Do not hesitate to consult your healthcare provider if you have any questions or concerns. Do not use this information to diagnose or treat a health problem or disease without consulting a qualified healthcare professional.
Be advised that HealthDay articles are derived from various sources and may not reflect your own country regulations. The Health On the Net Foundation does not endorse opinions, products, or services that may appear in HealthDay articles.


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