The Mediterranean Diet and Immune System Health
Jul
20
Written by:
7/20/2011
Loaded with vitamins, minerals, fiber and antioxidant nutrients the Mediterranean Diet relies heavily on fresh produce, 15-20 percent protein, and an abundance of healthy oils. Low in refined sugar, the diet's chief components include:
- Minimally processed foods
- Lots of fruits and vegetables that are fresh and preferably locally grown
- Whole grains, such as pastas, cereal, and whole grain breads
- Legumes (dried beans), nuts and seeds
- Moderate fish and shellfish with low-to-moderate amounts of poultry, eggs, and other lean meats; red meats used sparingly
- Moderate amounts of dairy products, preferably fat-free or low fat
- Healthy, unsaturated fats from fish, avocados, olive oil and canola oil; avoidance of butter, margarine, saturated fats, trans-fats
- Herbs and spices used instead of salt
- Natural sugars such as fruit and honey; red wine and grape juice used moderately
- Lifestyle factors include daily exercise, stress reduction techniques, and 8-12 8oz glasses of water daily
Source: Kimberly A. Tessmer and Stephanie Green, The Complete Idiot's Guide to The Mediterranean Diet. New York: Penguin. 2010.