The Diet:
The Mediterranean Diet is broken into three major categories: Daily, Weekly, and Monthly. It looks very similar to the current American food guide pyramid.
Daily: At the bottom of the pyramid is the requirement of Daily Physical Exercise.
In the middle and towards the bottom are the foods that should be chosen daily: yogurt, fruits, vegetables, whole grains, and olive oil_just to name a few.
Weekly: Further up are: sweets, eggs, poultry, and fish.
Monthly: At the very top are: red meats.
Daily beverage consumption is: wine in moderation and water (six glasses per day).
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The Diet:
Start with Protein: The body needs a constant supply of protein to replace what's lost on a daily basis, so every Zone meal starts with an adequate serving of low-fat protein.
Best Protein Choices: Skinless chicken breast, turkey, fish, very lean cuts of meat, egg whites, low-fat dairy products, tofu, and soy meat substitutes.
Balance with Carbohydrates: The protein portion of a Zone meal must be balanced with the carbohydrates. Carbohydrates are listed below.
Favorable Carbohydrates: Most vegetables (except corn, beets, carrots), most fruits (except bananas and raisins), and selected grains (oatmeal and barley)
Unfavorable Carbohydrates: Refined grains and starches (pasta, bread, bagels, cereals, potatoes, etc.), selected fruits (such as bananas and dried fruit), selected vegetables (such as corn, carrots, and potatoes)
Favorable Fats: olive oil, avocados, most nuts
Unfavorable Fats: lard, butter, safflower oil, and margarines.
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