the definitive guide_to_the_mediterranean_diet

The Definitive Guide to the Mediterranean Diet

Simples daily changes

to live longer and better

with the World’s healthiest diet

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

© 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.”

http://www.mediterraneanbook.com/the-mediterranean-diet/

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

• There’s a little gift for you!!


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.

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.

What’s 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. One’s 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 – 2,00017-25 2,600 – 2,800 2,000 – 2,20026-45 2,400 – 2,600 1,800 – 2,00046-65 Over 65

2,200 – 2,4002,000

1,700 – 1,9001,600

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.


Part 2: The Mediterranean Weekly Menu

A week’s 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 (½ 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 (½ 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]


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 ½ 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


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.)



• Orange or tangerine (1 medium/1.5, 5 oz) [cal/oz 14, total 70]



• Dark chocolate 70% cacao (1 oz, 1 oz) [cal/oz 170, total 170]


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


• 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



• Red wine - anti-oxidants, resveratrol, heart health

• Dark chocolate - antioxidants



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 (½ 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)



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

• ½ t lemon juice

• ½ 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


• Tuna - protein, omega-3

• Grapes - vitamins, minerals, anti-oxidants

• Beans - fiber, protein

• Corn - anti-oxidants, carotenoids, lutein

• Banana - potassium, B vitamins, electrolytes



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 each onion, red peppers, carrots, broccoli)

• Brown rice (½ 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)




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 (½ 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.



• Yogurt - calcium, protein



• Raisins/ Cranberries/ Cherries - minerals, anti-oxidants

• Lentils - fiber, protein

• Bran - fiber, protein, minerals



• Kiwi - vitamin C, copper, potassium

• Chicken - protein

• Vegetables - vitamins, minerals

• Brown rice - fiber, protein, minerals

• Fruits - vitamin C, potassium, B vitamins, electrolytes



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 with berries 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]


Day 5 Recipe: Mediterranean Vegetarian Pizza

Ingredients

• 1 lb loaf frozen bread dough, thawed (whole wheat is best if available)

• 13 oz (2 jars) marinated artichoke hearts

• 1 t basil

• 1 t oregano

• ½ 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.






• Berries - minerals, anti-oxidants

• Bright green vegetables - low calorie, phytochemicals, magnesium, potassium

• Tomatoes - vitamins C, A, anti-oxidants


• Grapes - vitamins, minerals, anti-oxidants



• Cheese - protein, calcium





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



• 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]


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 (½ c, 4 oz) [cal/oz 20, total 80]

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



• Dark chocolate 70% cacao (1 oz, 1 oz) [cal/oz 170, total 170]


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 ½ 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.




• Stone fruits - vitamins, minerals, fiber, anti-oxidants







• Eggplant - fiber, anti-oxidants, good for weight loss

• Tomatoes - Tomatoes - vitamins C, A, anti-oxidants




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] (see recipe)

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]


fruit salad:

o Banana (1 medium, 4 oz) cal/oz 25, total 100

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

o Strawberries (5 large, 6 oz) [cal/oz 9, total 54]


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.




• Yellow fruits - vitamins, minerals, fiber, anti-oxidants


• Shrimp - protein, low calorie, omega-3


• Vegetables - vitamins, minerals, fiber



• Tomatoes - Tomatoes - vitamins C, A, anti-oxidants


• Kiwi, Strawberry- vitamin C, anit-oxidants



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

2° Find what you want to eatThe 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/)


http://www.nal.usda.gov/fnic/foodcomp/search/

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

3° Create your weekly menuFoods 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.


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


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

5° Print Your Diet Plan


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 don’t you write a review on the Mediterranean diet?

2. If you want to share this info why don’t you send it to a friend? (http://www.mediterraneanbook.com/thank-you/) [Click the link there’s a little gift for You]

3. If you use Facebook, Twitter or similar why don’t you bookmark our site?

Thank You!

Enrico FortePresident of Mediterraneanbook.com


http://www.mediterraneanbook.com/thank-you/

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