Fish and fillets are herring, salmon, trout, tuna, anchovies, sardines, mackerels, cod, and carp. Sea foods like octopus, squids, clams and mussels are also eaten.A wide variety of these foods consumed daily has been found to be very good for the heart.
Cheese used are mainly from sheep and goats milk – bocconcini, edam, feta, halloumi, kasseri, kefalograviera, kefalotyri, roquefort cheese, mozzarella, mitzithra, manouri, manchego, Pacino Tuscany, mascarpone, pecorino, and parmesan, anthotyro, xynotyri, anevato, ladotyri and batzos.
Foods mainly are fresh fruits, vegetables, sea fresh fish, herbs, bread, nuts, grains and seeds, non-refined oils like olive oil which is 25% to 35% of fat consumed and low consumption of saturated fats, moderate consumption of cheese and yoghurt, honey and fresh fruits for desserts, lots of fresh fish and non-refined cereals.
Mediterranean diet is basically the dietary traditions followed by the people of Greece, Spain and southern Italy who live around the Mediterranean Sea. It has been studied by an American Dr Ancel Keys when he landed in Greece in 1945. He discovered that the people of Greece and Spain had longer life expectancy and didn’t have any major health problem.
Vegetables are spinach, lettuce, cauliflower, broccoli, white peach, bell pepper, carrot, beetroot, tomato, onion, shallots, scallions, green onion, celery, eggplant, capers, cucumber, lemon, Zucchini, red and white cabbage, mushroom, grapevine leaves, artichokes, potatoes, sweet corn and gherkin.
Grains are mainly pasta, couscous, rice, polenta, bulgur etc
Nuts are almonds, fennel, poppy, sesame, pistachio nuts, peanuts, hazelnuts, walnuts, pine chestnuts and nuts.
Their diet mainly consists of lots of food from plant sources freshly eaten minimally processed, locally grown, and very little and seasonal food from animal sources
. Legumes are carob, peas, beans, lima chickpeas, lentils and beans.
Spices and herbs used are anise, basil, bay leaves, borage, peppercorns, garlic, chilies, chamomile, chervil, chives, dill, fennel, lavender, marjoram, mint, nutmeg, oregano, parsley, sesame seeds, rosemary, sage, savory, sorrel, thyme, and tarragon, vanilla, mahaleb, red saffron, masticha, cinnamon, clove, caraway, coriander and cumin.
Fruits are mainly grapes, raisins olives, avocado, strawberries, raspberries, currants, blue berries grapes, black olives, orange, apple, pear, figs, pomegranates, dates, passion fruits, cherry, apricot, grapefruit, peach, prune, quince, bergamot and plums.
Vegetables consumed should be at least 1 pound and red meat consumed sparingly only. Lots of physical activity and consumption of wine is taken should only be 1 glass for women and 2 glasses for men daily with meals.
Mediterranean diet is basically the dietary traditions followed by the people of Greece, Spain and southern Italy who live around the Mediterranean Sea. When he landed in Greece in 1945, it has been studied by an American Dr Ancel Keys. He discovered that the people of Greece and Spain had longer life expectancy and didn’t have any major health problem.