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How to Create a Mediterranean Diet

How to Create a Mediterranean Diet

Nowadays, many of us had been hooked up into different diet patterns to control weight gain and to lose some of our excess fats. There are so many diet patterns for us to choose from of which is both beneficial to our physique and to our health. Of all diet patterns that I know Mediterranean diet pattern is the most popular among health and fitness enthusiasts.

Mediterranean diet is a modern dietary pattern inspired by the traditional diet patterns of some European countries. It is a diet pattern mainly composed of proportions vegetable salads, olive oillegumesunrefined cereals, and fruits. It also promotes moderation of intake of dairy products, lower consumptions of meats, moderate wine intake, and proper control of fish consumption. It doesn’t literally mean that Mediterranean diet is composed of Mediterranean cuisine, but instead it was linked with Northern Italian cuisine with use of lard, butter and olive oil as dressing for salads. The use of olive oil is the characteristic of Mediterranean diet which is unique from other dietary patterns.

Starting a Mediterranean diet is as easy as ABC. If you know what your goal is, and you are determined, any dietary pattern will do. But you must learn deeply of what dietary pattern you choose for you to see the full potential of your diet.

Here is a sample Mediterranean diet meal recipe to help you start with your goal.

Main Dish: Polenta with roasted Mediterranean vegetables (Recipe from Mayo Clinic)


1 small eggplant, peeled, cut into 1/4-inch slices
1 small yellow zucchini, cut into 1/4-inch slices
1 small green zucchini, cut into 1/4-inch slices
6 medium mushrooms, sliced
1 sweet red pepper, seeded, cored and cut into chunks
2 tablespoons plus 1 teaspoon extra-virgin olive oil
6 cups water
1 1/2 cups coarse polenta (corn grits)
2 teaspoons trans-free margarine
1/4 teaspoon cracked black pepper
10 ounces frozen spinach, thawed
2 plum (Roma) tomatoes, sliced
6 dry-packed sun-dried tomatoes, soaked in water to rehydrate, drained and chopped
10 ripe olives, chopped
2 teaspoons oregano


1. Heat the broiler (grill). Position the rack 4 inches from the heat source.

2. Brush the eggplant, zucchini, mushrooms and red pepper with 1 tablespoon of the olive oil. Arrange in single layer on a baking sheet and broil under low heat. Turn as needed and brush occasionally with 1 tablespoon olive oil. When tender and slightly browned, remove from the broiler (grill). Use immediately or cover and refrigerate for later use.

3. Preheat the oven to 350 F. Coat a decorative, ovenproof 12-inch flan or quiche dish with cooking spray.

4. In a medium saucepan, bring water to a boil. Reduce heat and slowly whisk in polenta. Continue to stir and cook for about 5 minutes. When polenta comes away from side of pan, stir in margarine and season with 1/8 teaspoon of the black pepper. Remove from heat.

5. Spread polenta into the base and sides of the baking dish. Brush with 1 teaspoon olive oil. Place in the oven and bake for 10 minutes. Remove and keep warm.

6. Drain spinach and press between paper towels. Top polenta with the spinach. Arrange a layer of sliced tomatoes, chopped sun-dried tomatoes and olives. Top with remaining roasted vegetables. Sprinkle with oregano and the remaining 1/8 teaspoon black pepper. Return to the oven for another 10 minutes. When warmed through, remove from the oven. Cut into 6 wedges and serve.

Nutritional analysis per serving

Serving size: 1 wedge
Calories 245 Sodium 90 mg
Total fat 7 g Total carbohydrate 39 g
Saturated fat 2 g Dietary fiber 7 g
Monounsaturated fat 4 g Protein 6 g
Cholesterol 0 mg

There are so many dietary patterns of which you can choose from. Keep in mind that whatever diet pattern you start with yourself, it still depends on you on how you will achieve the results you want to happen in your body, it is in your will that will add up a lot in your body. Your persistence to achieve what you want to be will really help to maximize the effects of your diet plans.






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