Mediterranean Diet Health Issues

From LoveToKnow Diet

Relatively Few Mediterranean Diet Health Issues

Those who follow the diet religiously may be surprised to learn that there are Mediterranean diet health issues. After all, a diet that is rich in fresh vegetables, red wine, fish, whole grains, and heart-healthy olive oil sounds like the perfect plan for anyone looking to shed some pounds without calorie counting and adopt a healthier lifestyle without excessive exercise.

While red wine and whole grains are part of a healthy Mediterranean diet, too much of either can lead to diet disaster.

Few doctors can find a lot wrong with the basics of the Mediterranean diet. However, as with any project, the "user" (in this case, the dieter) can always misinterpret and sabotage an otherwise smart plan.

Many Americans love to eat out at restaurants or add their own flair to dishes. Dieters may often substitute cheaper ingredients for more expensive ones. But with Mediterranean diet recipes, this can spell disaster. Read on to find out how.

Modifying the Mediterranean Diet Lowers Health Benefits

As anyone knows, cooking healthy can be expensive. But when you swap out the whole grain bread for a refined white bread that is half the cost, you may be helping your pocketbook but hurting your diet. And while solid fats like Crisco can be cheaper to use than extra-virgin olive oil, they often include "bad" fats without any benefit and all the calories.

To add flavor to dishes, many dieters like to use cheese. While dairy fats in moderation are fine, making an entire dish centered on cheese can spell disaster. So when you pull out your favorite Mediterranean main course recipe, forgo the urge to double the cheese because it makes the dish creamier. Instead, add flavor by using herbs and spices.

Because the Mediterranean diet includes mostly fish and chicken as protein sources, some dieters who love their red meat may be tempted to substitute steak or other meats in dishes. While this is okay occasionally, refrain from doing it more than a few times a month.

Alcohol in the form of red wine is often the drink promoted in the Mediterranean diet for its heart and health benefits. However, this does not give you license to drink calorie laden, unhealthy alcoholic drinks such as mudslides, beer, or fruity mixed cocktails.

Dessert is another area where Mediterranean diet health issues may crop up. While the diet focuses on fruits as a big dessert dish, stop yourself from adding sugar or artificial sweeteners to the fruit dessert recipe you are making. Additionally, just because you may follow a strict Mediterranean diet for your other courses does not give you free reign to eat any and all desserts. This will damage your healthy efforts (of course, an occasional indulgence is fine).

Less is More Philosophy

The Mediterranean diet includes red wine, breads, and oils heavily in their diet. Drinking and eating these foods can result in a healthier body. As with anything, however, you should restrict the amount of food you eat. Even the lowest calorie, healthiest diet you can find will be undone if you eat three or four times the portion sizes.

Here are ways to keep your portions in control:

Eat one thick slice of bread dipped in olive oil and herbs—not three or four.
Fill two-thirds of your plate with vegetables and then place your bread and meat on.
When making pasta dishes, only cook the amount you need per serving. Having leftovers encourages eating seconds (and thirds).
Have a Mediterranean soup before you eat your main dish.
Eat slowly, placing your fork onto your plate between each bite. This helps you digest as you eat, making you less likely to overeat.

Despite the fact that red wine is a staple of many dinners in the Mediterranean diet, this too should be consumed in moderation. One serving a day, or even several over the course of the week, can prove to be beneficial.

As with any diet, check with your doctor before starting. If you have known allergies to fish, nuts, or wheat, speak with a nutritionist in order to modify Mediterranean diet recipes to meet your needs.

By Amy Hoover