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There are about 16 countries which border the Mediterranean Sea, therefore, a copy of Mediterranean diet is not any one specific choice of foods. Remember amongst all these countries are many cultures, ethnic backgrounds, and religions within all the countries along the Mediterranean. The economy and the agriculture result in different versions that are the reasons why a copy of Mediterranean diet is not always the same.

A copy of Mediterranean diet is possible because a pattern exists in which certain characteristics avail. One of the concerns for a lot of us is how the American Heart Association perceives any diet that we may plan on following. The following is some examples of the things that are a part of the diet.

• The diet requires high consumption of fruits, vegetables, bread and other cereals, along with potatoes, beans, nuts and seeds.
• An important monounsaturated fat source is the olive oil used in the diet.
• The things we eat in a low to moderate amounts are dairy products, fish, and poultry as well as a little bit of red meats.
• Eggs may be eaten at least four times a week.
• The Mediterranean diet also permits a low to moderate use of wine.

It is up to each individual to put together a diet that you feel comfortable with. You should make a copy of Mediterranean-style diets and compare to diets that are recommended by the American Heart Association. The major difference you will find is this diet has a high percentage of calories from fats. The fact is that heart disease is lesser in the Mediterranean area than in the United States. The death rate is lower in the Mediterranean area as well. This factor is not all the diet but you must consider that in the Mediterranean area the lifestyle factors such as physical activity and extended social support systems play an important part.

In any diet certain things must be understood and compared to what we need. It is advisable to consult your physician and start reading the food labels whenever possible.

Understanding the differences in fats is essential when putting together a diet plan. A copy of Mediterranean diet shows that olive oil is used a lot but you may substitute canola oil if you are not use to using olive oil. The Greek copy of Mediterranean diet contains little of the two kinds of fat known to raise blood cholesterol levels. The two types are saturated fat and trans fat which is also called hydrogenated or partially hydrogenated oil. That is why it is very important that you read the ingredients on the labels. Recipes can be altered and it is advisable to do that. In case of fats use canola oil. If you are not a wine drinker or prefer not to drink wine then grape juice is highly recommended. Studies have shown that drinking grape juice has the same beneficial effect as drinking wine. The seeds of the grapes are powerful free radical quenchers. Remember when you do drink wine or grape juice does it in moderation. There are other things involved with the diet that can be substituted as well if necessary.

The copy of the Mediterranean diet the way you like it is a good way to loose weight but let us recommend to you that you exercise on a regular basis; drink at least 6 glasses of water a day and a moderate consumption of wine. We prefer that you drink grape juice as it provides the same heart health benefits as red wine without the concerns of alcohol.

Now let us look at a copy of Mediterranean diet itself and see how we might be able to utilize it for ourselves. One of the main components recommended to eat is lots of fruits, vegetables and whole grains. It seems that red meat is not recommended rather substitute the red meat for fish or chicken. A cholesterol free product means that it is good for you because they are made with hydrogenated or partially hydrogenated oils. A copy of Mediterranean diet well followed is great for people who have heart disease. Now that we have checked out the diet we can put together a meal plan. I am going to put together a mock plan for one day. I do advise that you work out your plan according to your own food preferences.

A One Day Version of the Mediterranean Diet

Breakfast:
* Half a Grapefruit
* Srambled eggs & steamed tomatos pinch of chilli or cracked pepper
* Small Glass Orange juice (squeezed preferably)
* Mid-day Snack:
* A glass of grape juice
* Fruit mixture of melon, strawberries, apples, and peaches

Lunch:
* Chicken Salad Vegetable salad
* Consists: lettuce, tomatoes, cucumbers, fetta cheese, pitted kalamata olives, chicken breast strips with a lemon, olive oil and pepper salad dressing.
* Hard seeded rolls and glass of water
* After Noon Snack:
* Glass of water
* Watermelon, orange or other fresh fruit in season

Dinner:
* Fish in lemon juice lightly broiled
* Brown Rice, diced steamed vegetables (squeeze lemon, olive oil and cracked pepper sauce over all)
* Dark Lettuce and Peach Salad
* Asparagus Tips
* Glass of red wine, Ice Tea or Green Tea
Drink water daily until you have consumed at least 6-8 glasses.