This is an article from "Mediterranean Book" I have broken it up into 2 parts. I hope you enjoy this and find some helpful ideas.
"The Mediterranean Diet"
What is it?
The name conjures up images of golden-skinned Greek gods & goddess, sapphire blue sea shores and exotic Italian vacations. Images of olive oil and hummus, or a feta cheese and cucumber salad. But really, the Mediterranean Diet isn't about richness at all. And it's not a "diet" per se. Instead, it's about finding depth and range in simple, fresh foods while staying healthy and fit in the most natural way possible. It's based on the traditional eating habits of the poor coastal regions of Southern Italy, Crete and Greece and was initially promoted by Dr. Ancel Keys, who studied the eating habits of a small Italian fishing village for more than a quarter century. In the 1990's Dr. Walter Willet of Harvard University codified the diet in the form that is recognizable today.
The essential elements of the diet are:
-Lots of vegetables and legumes
-Fresh fruit everyday
-Olive oil as the principal source of fat
-Dairy products, mostly as yogurt and cheese
-Fish and poultry in moderate amounts
-Very little red meat
-0-4 eggs a week
-Red wine in moderate
Typically the Mediterranean diet includes primarily whole-grain and unprocessed carbohydrates that have very few unhealthy trans-fats. Nuts (part of the legumes family) are a big part of a typical Mediterranean diet, and while nuts are high in fat and calories, they are very low in unhealthy saturated fats and high in healthy, polyunsaturated fats.
You don't have to follow every one of these principles, and you don't have to follow them perfectly. What is important is to do them more often than not: most of the time. The more you follow them, the better it is for your health.
You may notice some items that are conspicuously absent from the list above: fried foods, fast food, junk food and packaged and manufactured foods. Dairy is not considered an essential part of the diet, but when included it is generally in the low-fat or non-fat form. The overall picture is one of high quality, wholesome foods.
Foods to eat:
This is only a sample food list.
-fish and seafood
-garlic and aromatic herbs
I will put the second part of the diet in next week. I hope this is a start and will help you live a healthier life. Please feel free to put your comments and other helpful hints.