The Mediterranean Diet Plan .....it works if it becomes a lifelong habit

This is from the Nutrition Action (Center for Science in the Public interest) Newsletter, and concerns the PREDIMED Spanish study of 3 Mediterranean diets randomly assigned to  7500  people, over almost 5 years.

 
Here are the findings of the newsletter..for a diet of 2,100 calories a day:

6 Servings of Vegetables  (1 serving is 1/2 cup cooked: 1/2 cup raw: 1 cup salad greens)

5 Servings of 
Fruit (1 serving is 1 piece of fruit: 1/2 cup fresh fruit:1/4 cup dried fruit)

4 Servings of Grains (1serving is 1 slice of whole wheat bread: 1/2 cup cereal, pasta or rice)

 1 Serving Meat & Poultry  (1serving is  3 oz cooked)

 1 Serving Fish & Shellfish ( 1 serving is 1oz cooked)

2 Servings low fat dairy ( 1 serving is 1 cup milk or yogurt: 1 1/2 ozs cheese)


2 Servings Desserts & Sweets ( 1 serving is 1 cookie: 1 tbsp
 sugar)

 1/3 Serving Legumes (1 serving is 1/2 cup cooked beans)

1 Serving Nuts ( 1 serving is 1/4 cup)

 2 Servings of Olive oil ( 1 serving is 1 tbsp)

2 Servings of other oils ( sunflower, canola, grape seed)  ( 1 serving is 1 tbsp Oil : 1 tbsp margarine or mayonnaise)

 

This is a low Saturated fat diet and designed to reduce heart disease and improve the circulation of the heart and vital organs. Also to lower blood pressure, cholesterol and tryglycerides.

Do not begin any diet regime until you have spoken to your healthcare personnel

(Anyone not eating meat/dairy/fish and shellfish may increase their legume/protein/grain intakes )

The fat allowance is the "wild card" and may be decreased in favor of more nuts or grains etc.

Also remember to drink  lots of fresh water daily.

I am starting this diet, more thoroughly this weekend, I gave up eating chocolate at Christmas and have already lost 9 pounds.