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Mediterranean diet

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gehad korrayem

on 10 April 2013

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Transcript of Mediterranean diet

what is The Mediterranean diet? How does it help ? reduces risk of
Cardiovascular mortality,
cancer ,
Parkinson's &
Alzheimer The Mediterranean diet emphasize : A heart healthy eating plan key components Nuts The Mediterranean Diet Getting plenty of exercise eating plant based foods ;

fruits , vegetables , whole grains ,
legumes & nuts Replace butter with olive oil Using herbs & species instead of salt to flavor foods. limiting red meat to few times a month Eating fish and poultry at least twice a week Nuts are high in fat (approximately 80 percent of their calories come from fat),

but most of the fat is not saturated.

no more than a handful a day as the primary source of fat.
Olive oil provides monounsaturated fat —

a type of fat that can help reduce LDL cholesterol levels when used in place of saturated or trans fats. Olive oil Fruits & vegetables Important source of fibers. antioxidants , vitamims

these nutrients are found in their most healthy forms Cheese & yogurts excellent source of Calcium

they should be of low fat Fish & poultry main source of animal product

excellent source of protein NB oily fish are great source of omega 3 Red wine The health effects of alcohol have been debated for many years,

However, alcohol — in moderation — has been associated with a reduced risk of heart disease in some research studies. Pass on the butter Eat your veggies and fruits —
and switch to whole grains Go fish. GO NUTS Spice it up Putting it all together • Choose low-fat dairy Alcohol Low Levels of Calcium and Iron Higher Fat Intake Allergy Dietary Restrictions
If your family has a history of alcoholism,
avoid drinking red wine on a regular basis.
use grape fruit juice,
may offer the same health benefits of red wine. you may not receive adequate
amounts of calcium
and iron in your diet. Healthy fats make up roughly 40 percent

of the total calories

compared with only 30 percent of total calories

recommended by

the American Heart Association. Eight foods account for 90 percent of all food allergies, including
tree nuts,
fish and shellfish,

most of which are key components of the Mediterranean diet. Difficult for vegetarians Caloric Intake nuts, red meat and
starchy vegetables,
are high in calories,
especially if you eat
more than you should. Risky for Hyper-Sensitive System Should I think
twice before
this diet ? Not Cost Effective Mediterranean vs Industrialized diet Olive oil
Fresh fruits
No corn
Raw, lightly cooked
Natural flavors
Some dairy products/Goat milk Other oils/ Trans fats
Fries, Potatoes, Fries…
Canned fruits
Corn, Corn, Corn….
Charred, Deep fried
Highly processed
Artificial flavors, colors, sweeteners
Red meat
High dairy/ Cow milk Red meat vs fish What color are you eating? Multicolors,
more Nutrients One color, fried & Supersize it!! Lifestyle choice we have to make to
save our children Longevity Morbid Obesity England Scotland Wales Ireland Northern European diets meats, dairy products, wheat, & root vegetables because of flower gardens, kitchen gardens, which yield an abundance of herbs and vegetables. bacon, eggs, grilled tomato, and fried bread. Kippers , afternoon tea. fresh raw ingredients such as seafood, beef, game, fruits, and vegetables. Porridge, or boiled oatmeal with salt and milk not with sugar or syrup. The leek is a national emblem and is used in a number of dishes.

Potato, Fish ,seafood ,salmon. Milk, cheese, meat, cereals
eggs, bacon, bread, butter, and preserves. Strong black tea with milk and sugar is served with all meals Lunch is often a hearty soup, followed by meat, potatoes, vegetable, bread, and dessert. In the Afternoon ,tea is still common.

Irish pubs are known throughout the world for their vibrant and friendly atmosphere. The 10 best diets from Japan 1.The Tofu and Soybean Diet Tofu 2. Keeping a Diet Journal recording their

feelings each day.
motivating messages 3. The Cabbage Diet 4. Pelvis Exercises 5. Yoga and Breathing Exercises 6. The 200-calorie Sweet Snack Diet gelatin style snacks, soy protein bars , crackers. diet cola or chewed gum. 7. Ear and Foot Acupressure Putting pressure on certain points of your body cause you to lose weight by manipulating body pressure points. hula hoops

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