The Definitive Guide to the Mediterranean Diet

7/30/2019 The Definitive Guide to the Mediterranean Diet

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2009 Mediterraneanbook.com - The information provided here is designed to support, not

replace, the relationship that exists between a patient/site visitor and his/her physician.

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Mediterraneanbok.com National Board for the Preservation of the Italian Healthy Eating Traditions

Table of Contents

Part 1: Introduction

What is the Mediterranean Diet? What foods can I eat? What is my ideal daily calories intake?

Part 2: The Mediterranean Weekly Menu

Day 1: Butternut Squash Soup Day 2: Breakfast Wrap Day 3: Bean Soup Day 4: Lentil Soup Day 5: Mediterranean Vegetarian Pizza Day 6: Eggplant Sauce Day 7: Shrimp & Marinated Vegetables

Part 3: Create Your Own Weekly Mediterranean Menu How to set up your daily calories intake Find the foods you want to eat Create your weekly menu How to track your results Print your daily diet menu

Part 4: Resources

About the Mediterraneanbook.com association Theres a little gift for you!!


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Part 1: Introduction

What is the Mediterranean Diet?

The Mediterranean diet is not so much a strict plan as it is a general way of eating.

Simply choosing from a long list of healthy foods, and preparing them in healthy ways

results in eating a Mediterranean diet.

What foods can I eat?

Key elements of those choices include:

Healthy oils, such as olive oil or canola oil Vegetables and whole grains Fish or seafood twice a week Very little red meat or eggs Limited dairy foods Eating nuts Use herbs and spices instead of salt A small amount of red wine every day Very limited sweets

The Mediterranean food pyramid differs from the USDA pyramid. At the base of this

alternate plan are whole grains and vegetables, fruits, beans, nuts, and olive oil. Every

meal should be based on these choices. Working upward, fish and seafood are eaten two

to four times a week. In the next tier are poultry, eggs, and dairy products, and at the

top eaten least often are red meats and sweets.


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Drinking plenty of water is encouraged, and a glass of red wine is recommended each

day. The entire pyramid rests on a foundation of exercise and scheduled meals,

preferably with other people.

Whats my ideal daily calories intake?

Of course, one needs to eat an amount suited to your desired weight, which involves

understanding calories. Calories measure the amount of energy consumed to do work.

Foods provide them, and our bodies burn them, unless we eat too many, and then they

are stored as fat. Ones frame size, general activity level and metabolism will have a

strong bearing on the calories needed each day. Broken down by age, and based on a

moderate activity level, these calorie intakes are suggested:

Recommended Daily Calories Intake based on Gender

Age Male Female0-16 1,400 2,400 1,400 2,000

17-25 2,600 2,800 2,000 2,200

26-45 2,400 2,600 1,800 2,000

46-65

Over 65

2,200 2,400

2,000

1,700 1,900

1,600

Source: Nass.usda.gov

With some experimentation to search out foods and menus that appeal, anyone should

be able to follow a Mediterranean diet/lifestyle, and drastically improve both health and

weight control.

The foods in this type of diet are not only low in calories, but they provide the protein,

fiber, vitamins and minerals that our bodies need to make healthy tissue.

Many of these foods contain anti-oxidants which chemically combine with unstable

molecules in the body. Unstable molecules are believed to be an underlying cause of

many health problems.


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Part 2: The Mediterranean Weekly Menu

A weeks worth of menus, with some recipes are offered:

DAY 1- total calories 1,964

Breakfast:

Whole grain bagel (1 medium, 1.5 oz) [cal/oz 80, total 120] Flavored olive oil (1 T, 0.5 oz) [cal/oz 248, total 120] Pink grapefruit ( fruit, 4.5 oz) [cal/oz 12, total 50]

Snack

Whole almonds (16 nuts, 0.7 oz) [cal/oz 167, total 116]Lunch

Butternut squash soup (2 c, 16 fl oz) [cal/oz 20, total 320] (see recipe below) Whole grain bread (1 thick slice, 1.3 oz) [cal/oz 74, total 100] Dates (6 dates, 1 oz) [cal/oz 79, total 79]

Snack

Dried fruit (3 apricots, 2 prunes, 5 banana chips, 1.6 oz) [cal/oz 193, total 309]Dinner

Broiled white fish (2.5 inch square, 3 oz) [cal/oz 115, total 345] Brussels sprouts (6 sprouts, 4.5 oz) [cal/oz 10.5, total 47] (Or other bright green

veg: asparagus, broccoli, green beans)

Brown rice ( c cooked, 3.5 oz) [cal/oz 31, 110 total] Apple & cinnamon (1 fruit, 5.3 oz) [cal/oz 15, total 80] Red wine (5 fl oz, 5 fl oz) [cal/oz 25, total 125]


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Day 1 Recipe: Butternut Squash Soup

Ingredients

1 large butternut squash 2 c low sodium chicken broth 2 T chopped parsley 1/4 t. white pepper 1 T dried marjoram 1.5 c skim milk 2 T molasses 1/4 t cinnamon nutmeg, salt, pepper

Preparation time: 30 min, start to table: 1 hour

Directions:

Cut squash into sections, remove seeds and peel. Place in glass dish, add inch water

and cover. Microwave on high till flesh is soft and mushy.

In heavy saucepan, combine squash, stock, parsley, pepper and marjoram. Cool or

proceed carefully.

Puree soup, then return to pan. Add milk, molasses, and remaining spices. Bring to a boil

then reduce heat just until heated through. Makes 6 c or three 2 c servings of 320 cal

each.

Day 1 Nutritional benefits:

Whole grain breads - high fiber, protein Olive oil - monounsaturated fat, may aid in colon cancer prevention Citrus fruits - vitamin C, fiber, de-toxification, good for weight loss Nuts - fiber, protein, anti-oxidants Orange vegetables - beta-carotene, vitamin A, vitamin C, anti-oxidant Stone fruits - vitamins, minerals, fiber, anti-oxidants Fish - low calorie, omega-3, minerals Bright green vegetables - low calorie, phytochemicals, magnesium, potassium Brown rice - fiber, protein, minerals Apples - fiber, anti-oxidants, cancer prevention Red Wine - anti-oxidants, resveratrol, heart health


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DAY 2 - total calories 1,800 - 2,016

Breakfast:

Whole wheat wrap (1 medium, 1.5 oz) [cal/oz 87, total 130] Filling for breakfast wrap (1 serving, 8 oz) [cal/oz 25, total 200] (see recipe) Kiwi (1 fruit, 2 oz) [cal/oz 25, total 50]

Snack

Pear (1 medium fruit, 6.3 oz) [cal/oz 16, total 100]Lunch

salad of:

Dark greens (2 c, 2 oz) [cal/oz 7, total 14] (spinach, kale, arugala, etc) Strawberries (4 berries, 4 oz) [cal/oz 8, total 32] Pecans (10 halves, 0.5 oz) [cal/oz 200, total 100] Low-fat raspberry vinaigrette dressing (2 T, 1 fl oz) [cal/oz 70, total 70] Whole grain bread (1slice, 1 oz) [cal/oz 74, total 74] Cheese (1 inch cube, 1 oz) [cal/oz 100, total 100]

Snack

Fruity granola bar (1 medium bar, 1.5 oz) [cal/oz 100, total 150]Dinner

Whole grain pasta (2 oz, 2 oz) [cal/oz 85, total 170] Marinara sauce w/vegetables (3/4 c, 6 fl oz) [cal/oz 16, total 100] (Add vegetables

to plain sauce such as onion, mushrooms, green pepper, tomato chunks, Greek

olives, etc.)

Whole grain bread (1slice, 1 oz) [cal/oz 74, total 74] Flavored olive oil (1 T, 0.5 oz) [cal/oz 248, total 120] Orange or tangerine (1 medium/1.5, 5 oz) [cal/oz 14, total 70] Red wine (5 fl oz, 5 fl oz) [cal/oz 25, total 125] Dark chocolate 70% cacao (1 oz, 1 oz) [cal/oz 170, total 170]


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Day 2 Recipe: Breakfast Wrap

Ingredients

1 T olive oil 1 oz (1/4 c) chopped sweet red pepper 1 oz (1/4 c) chopped onion 8 fl oz (1 c) egg substitute salt, pepper 1 small tomato, chopped 0.5 oz (1/2 c) torn fresh baby spinach 1-1/2 t minced basil, or 1 t dry 2 whole wheat tortilla (7-8 inches, 1.67 oz) 1 oz (2 T) low-fat feta cheese, crumbled

Preparation time: 15 minutes

Directions

Heat oil in a non-stick skillet, and add pepper and onion. Cook over medium heat till

onion is translucent. Add egg substitute and spices and cook until eggs are set, stirring

occasionally. Place the spinach and tomato on the center of the wrap, add cooked egg

mixture and top with feta cheese. Fold wrap and eat immediately. 2 servings of 245

calories each.


Whole grain breads - high fiber, protein Olive oil - monounsaturated fat, may aid in colon cancer prevention Kiwi - vitamin C, copper, potassium Pear - fiber, vitamins, minerals, iron Dark leafy vegetables - minerals, iron, vitamin K Cheese - calcium, protein Tomatoes - vitamins C, A, anti-oxidants Citrus fruits - vitamin C, fiber, de-toxification, good for weight loss Red wine - anti-oxidants, resveratrol, heart health Dark chocolate - antioxidants


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Breakfast:

Bran or whole wheat flakes cereal (1 c, 1.3 oz) [cal/oz 96, total 120] Low-fat/ skim milk (1 c, 8 fl oz) [cal/oz 12, total 100] Dried fruit (1 fruit, 2 oz) [cal/oz 84, total 168] (Raisins, cranberries, cherries)

Snack

Apple (1 large fruit, 7 oz) [cal/oz 15, total 100]Lunch

Whole wheat pita (1 4"pita, 1 oz) [cal/oz 74, total 74] Tuna filling ( c, 4-5 oz) [cal/oz 40, total 160] (3 oz water pack tuna, chopped

Onion, celery, ripe olives, 2 T low fat mayo or dressing)

Grapes (12 grapes, 2 oz) [cal/oz 55, total 110]Snack

Whole grain nut bread (thick slice, 2 oz) [cal/oz 75, total 150]Dinner

15 Bean Soup (1.5 c, 12 fl oz) [cal/oz 39, total 465] (see recipe) Corn bread (2.5" square, 2 oz) [cal/oz 60, total 120] Fruit (1medium, 4-5 oz) [cal/oz 25, total 120] (persimmon, pear, banana) Red wine (5 fl oz, 5 fl oz) [cal/oz 25, total 125]


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Day 3 Recipe: 15 Bean Soup

Ingredients

1.5 c dry beans (15 bean mix) 3 T (1 oz) onion, chopped 1 c canned tomatoes 1/4 t chili powder t lemon juice clove garlic, minced salt, pepper

Preparation time: 15 min, start to table 1 day

Directions

Soak beans in deep pot of water for at least 8 hours or overnight, drain. Combine rest of

ingredients, and drained beans. Simmer 30 minutes to 1 hour till beans are tender,

stirring occasionally. 4 servings of 465 calories each


Whole grains- high fiber, protein Milk - calcium, protein Raisins/ Cranberries/ Cherries - minerals, anti-oxidants Apples - fiber, anti-oxidants, cancer prevention Tuna - protein, omega-3 Grapes - vitamins, minerals, anti-oxidants Beans - fiber, protein Corn - anti-oxidants, carotenoids, lutein Banana - potassium, B vitamins, electrolytes Red wine - anti-oxidants, resveratrol, heart health


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DAY 4 - total calories 2,070

Breakfast:

Fruited whole wheat bread (1 thick slice, 2 oz) [cal/oz 100, total 200] Low-fat yogurt (1 c, 8 fl oz) [cal/oz 12.5, total 100]

Snack

Dark chocolate covered cranberries (14 candies, 1 oz) [cal/oz 140, total 140]Lunch

Lentil soup (2 c, 16 fl oz) [cal/oz 22, total 350] (see recipe) Bran muffin (1 medium, 2 oz) [cal/oz 100, total 200] Tossed salad (2 c, 6 oz) [cal/oz 6, total 36] (dark greens are better) Oil & vinegar dressing (1 T, 0.4 oz) [cal/oz 248, total 100]

Snack

Kiwi (1 fruit, 2 oz) [cal/oz 25, total 50]Dinner

Chicken stir fry (1c, 4 oz) [cal/oz 100, total 400] (3 oz chicken, 2 T oil, 2 oz eachonion, red peppers, carrots, broccoli)

Brown rice ( c cooked, 3.5 oz) [cal/oz 31, 110 total] Fruit salad (3/4 c, 6 oz) [cal/oz 21, total 125] (canned tropical mix with banana

and grapes) Cheese (1 inch cube, 1 oz) [cal/oz 100, total 100] Red wine (5 fl oz, 5 fl oz) [cal/oz 25, total 125]


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Day 4 Recipe: Lentil Soup

Ingredients

1 onion, chopped 2 T olive oil 2 carrots, diced 2 stalks celery, chopped 2 cloves garlic, minced 1 teaspoon dried oregano 1 bay leaf 1 teaspoon dried basil 1 can crushed tomatoes, 14.5 oz 2 cups dry lentils 8 cups water 0.5 oz ( c) or more, spinach, torn 2 T vinegar or lemon juice salt, pepper

Preparation time 20 min, start to table 1.5 hour

Directions

Heat oil in a large pot, add carrots, celery and onion. Cook and stir over medium heat till

onion is tender. Stir in herbs and cook two minutes more. Add lentils, tomatoes and

water. Bring to a boil, then reduce heat and simmer 1 hour till lentils are tender. Just

before serving, stir in spinach and let it wilt. Just before serving add vinegar or lemon

juice, and seasoning. 5 servings of 350 calories each.


Whole grains- high fiber, protein Yogurt - calcium, protein Dark chocolate - antioxidants Raisins/ Cranberries/ Cherries - minerals, anti-oxidants Lentils - fiber, protein Bran - fiber, protein, minerals Dark leafy vegetables - minerals, iron, vitamin K Olive oil - monounsaturated fat, may aid in colon cancer prevention Kiwi - vitamin C, copper, potassium Chicken - protein Vegetables - vitamins, minerals Brown rice - fiber, protein, minerals Fruits - vitamin C, potassium, B vitamins, electrolytes


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Breakfast:

Pumpkin muffin (1 medium, 2 oz) [cal/oz 100, total 200] Apple & cinnamon (1 fruit, 5.3 oz) [cal/oz 15, total 80]

Snack

Fruit smoothie (1.5 c, 12 fl oz) [cal/oz 16, total 200] (1 c yogurt blended withberries and/or banana)

Lunch

Cous cous (1 c, 8 fl oz) [cal/oz 20, total 160] (with zucchini, onion, pepper,tomato, broccoli)

Grapes (24 grapes, 4 oz) [cal/oz 55, total 220] Dark chocolate 70% cacao (1 oz, 1 oz) [cal/oz 170, total 170]

Snack

Pecan halves (10 halves, 0.6 oz) [cal/oz 167, total 100]Dinner

Mediterranean vegetarian pizza (2 slices, 12 oz) [cal/oz 53, total 636] (see recipe) Orange or tangerine (1 medium/1.5, 5 oz) [cal/oz 14, total 70] Red wine (5 oz, 5 oz) [cal/oz 25, total 125]


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Day 5 Recipe: Mediterranean Vegetarian Pizza

Ingredients

1 lb loaf frozen bread dough, thawed (wholewheat is best if available)

13 oz (2 jars) marinated artichoke hearts 1 t basil 1 t oregano t thyme 1 c shredded Monterey Jack cheese 1 c cherry tomatoes, halved or quartered 1 c ripe olives 1/4 c feta cheese

Preparation time 20 min, start to table 40 min

Directions

Drain artichokes, reserving the liquid. Spread dough on a greased 14" pizza pan, building

up an edge (this can be done on a floured board, and then transferred to the pan). Brush

dough with artichoke liquid. Sprinkle herbs and half the cheese on the crust, then cover

with artichokes, tomatoes, and olives. Sprinkle on remaining cheeses, and bake at 400

degrees F for 20-25 minutes. 6 servings of 350 calories each.


Whole grains- high fiber, protein Apples - fiber, anti-oxidants, cancer prevention Yogurt - calcium, protein Banana - potassium, B vitamins, electrolytes Berries - minerals, anti-oxidants Bright green vegetables - low calorie, phytochemicals, magnesium, potassium Tomatoes - vitamins C, A, anti-oxidants Olive oil - monounsaturated fat, may aid in colon cancer prevention Grapes - vitamins, minerals, anti-oxidants Dark chocolate - antioxidants Nuts - fiber, protein, anti-oxidants Cheese - protein, calcium Citrus fruits - vitamin C, fiber, de-toxification, good for weight loss Red wine - anti-oxidants, resveratrol, heart health


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Breakfast:

Low-fat yogurt (1 c, 8 fl oz) [cal/oz 1.52, total 100] Topped with grape nuts (1/4 c, 0.8 oz) [cal/oz 100, total 80] Topped with fruit (1/4 c, 2 oz) [cal/oz 20, total 40] (mixed- used berries, banana,

mango, peach, kiwi, etc to taste)

Whole grain English muffin (1 muffin, 2.3 oz) [cal/oz 66, total 155]Snack

Dates (6 dates, 1 oz) [cal/oz 79, total 95]Lunch

Whole grain bread (2slice, 2 oz) [cal/oz 74, total 150] Cheese (1 inch cube, 1 oz) [cal/oz 100, total 100] Salad made of: Dark greens (2 c, 2 oz) [cal/oz 7, total 14] (Spinach, kale, arugala, endive, etc) Orange slices (1/2 medium, 2.5 oz) [cal/oz 14, total 35] Red onion (1 slice, 1 oz) [cal/oz 11, total 11] Walnuts (4 T, 1 oz) [cal/oz 183, total 183] Flavored olive oil (1 T, 0.5 oz) [cal/oz 248, total 120]

Snack

Whole almonds (20 nuts, 1 oz) [cal/oz 167, total 167]Dinner

Whole grain pasta (2 oz, 2 oz) [cal/oz 85, total 170] Eggplant sauce (1 c, 16 oz) [cal/oz 12.5, total 200] (see recipe) Cottage cheese ( c, 4 oz) [cal/oz 20, total 80] Pear (1 medium fruit, 6.3 oz) [cal/oz 16, total 100] Red wine (5 oz, 5 oz) [cal/oz 25, total 125] Dark chocolate 70% cacao (1 oz, 1 oz) [cal/oz 170, total 170]


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Day 6 Recipe: Eggplant Sauce

Ingredients

6 ripe tomatoes, coarsely chopped 1eggplant 1/4 c. olive oil 2 cloves garlic, pressed or minced 2 sm. red or green peppers, diced 1/4 c. water 2 T capers (to limit sodium, eliminate the capers and olives and add mushrooms) 1/4 c dry basil (or 1 c fresh) crushed red pepper (if desired) 10 pitted olives, drained salt

Preparation time 15 min, start to table 40 min

Directions

Cut eggplant into inch cubes (peel and seed if desired). In large heavy pan heat oil

and cook eggplant and garlic for one minute, stirring constantly. Turn heat to low and

add water. Cover and cook 6-8 minutes, until eggplant is tender. Add tomatoes and the

remainder of the ingredients. Boil, uncovered, until sauce thickens, 15-20 minutes. 4

servings of 200 calories each.


Yogurt - calcium, protein Whole grains- high fiber, protein Stone fruits - vitamins, minerals, fiber, anti-oxidants Cheese - protein, calcium Dark leafy vegetables - minerals, iron, vitamin K Citrus fruits - vitamin C, fiber, de-toxification, good for weight loss Nuts - fiber, protein, anti-oxidants Olive oil - monounsaturated fat, may aid in colon cancer prevention Eggplant - fiber, anti-oxidants, good for weight loss Tomatoes - Tomatoes - vitamins C, A, anti-oxidants Red wine - anti-oxidants, resveratrol, heart health


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Breakfast:

Blueberry muffin (1 medium, 2 oz) [cal/oz 100, total 200] Fruit smoothie (1.5 c, 12 fl oz) [cal/oz 16, total 200] (1 c yogurt blended with

mango or persimmon)

Snack

Nutty granola bar (1 medium bar, 1.5 oz) [cal/oz 100, total 150]Lunch

Shrimp & marinated vegetable salad (1 serving, 6 oz) [cal/oz 72, total 430] (seerecipe)

Snack

Whole grain nut bread (thick slice, 2 oz) [cal/oz 75, total 150]Dinner

Baked potato (1 large, 10 oz) [cal/oz 28, total 278]toppings of:

o Steamed vegetables(8 oz, 8 oz) [cal/oz 6, total 50] (broccoli, zucchini,asparagus, mushrooms, green beans, cauliflower, yellow squash, etc)

o Flavored olive oil (1 T, 0.5 oz) [cal/oz 248, total 120]o Cheese (1 inch cube, 1 oz) [cal/oz 100, total 100]

Red wine (5 oz, 5 oz) [cal/oz 25, total 125]fruit salad:

o Banana (1 medium, 4 oz) cal/oz 25, total 100o Kiwi (1 fruit, 2 oz) [cal/oz 25, total 50]o Strawberries (5 large, 6 oz) [cal/oz 9, total 54]


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Day 7 Recipe: Shrimp & Marinated Vegetables

Ingredients

12 oz peeled and deveined shrimp 1/5 c broccoli florets 3/4 c ripe olives 2 oz cubed Monterey Jack cheese 4 oz canned mushrooms 10 cherry tomatoes, halved 3 T lemon juice 2 t Dijon mustard 2/3 c olive oil pepper 2 T Parmesan cheese leaf lettuce for serving

Preparation time 30 min, start to table 6 hours

Directions

Boil shrimp as per package directions, drain and chill. Combine rest of ingredients and

toss gently to coat thoroughly. Cover and refrigerate several hours or overnight. Drain

vegetables, reserving marinade. To serve, place lettuce on plate and arrange shrimp and

drained vegetables as desired. Drizzle shrimp with reserved marinate to taste. 5 servings

of 430 calories each.


Whole grains- high fiber, protein Yogurt - calcium, protein Yellow fruits - vitamins, minerals, fiber, anti-oxidants Nuts - fiber, protein, anti-oxidants Shrimp - protein, low calorie, omega-3 Vegetables - vitamins, minerals, fiber Cheese - protein, calcium Olive oil - monounsaturated fat, may aid in colon cancer prevention Tomatoes - Tomatoes - vitamins C, A, anti-oxidants Banana - potassium, B vitamins, electrolytes Kiwi, Strawberry- vitamin C, anit-oxidants Red wine - anti-oxidants, resveratrol, heart health


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Part 3: Create Your Own Weekly Mediterranean Menu

You can use this simple excel spreadsheet

http://www.mediterraneanbook.com/tools/Mediterranean_Diet_Menu_Planner.zip

1 Set up your daily calories intake

Based on your age and gender you can set up your daily calories intake need.

2 Find what you want to eat

The file has a data set of the most common Mediterranean diet foods.

(You can add more foods of your choice using this site: www.nal.usda.gov/fnic/foodcomp/search/)


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3 Create your weekly menu

Foods have their Cal/Oz ratio. In step 2 you can set up the quantity you want to eat and

have the result of their calories in this chart.


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4 Track your results

You can fill in the file with your daily calories intake and weight (Pounds) day by day to

track your improvements.

Here is a video that explains how to use this tool:

http://www.youtube.com/watch?v=iMsc1kFxVXo


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5 Print Your Diet Plan


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replace the relationship that exists between a patient/site visitor and his/her physician

Part 4: Resources

The National Board for Preserving the Italian Healthy Eating Traditions

(www.mediterraneanbook.com) was formed in 2004 in Italy to introduce an online

educational program for all nutritionists and consumers on duty in all healthy eating

disciplines and help people eat healthy to prevent overweight and diseases.

If you have questions or suggestions please mail at [email protected]

Please help us spread this information:

1. If you have a website why dont you write a review on the Mediterranean diet?2. If you want to share this info why dont you send it to a friend?

(http://www.mediterraneanbook.com/thank-you/ ) [Click the link theres a little gift

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3. If you use Facebook, Twitter or similar why dont you bookmark our site?

Thank You!

Enrico Forte

President of Mediterraneanbook.com

Documents

The Definitive Guide to the Mediterranean Diet