The Greek diet is abundant with plant food and low in meat fat, and can be very simple and easy to implement.
It’s not just the rustic seaside setting that keeps Crete’s coronary disease mortality at the bottom of the ladder. A study in which non-Cretans were prescribed the diet native to the small Greek island for three months showed marked improvements in blood glucose and increased mood and energy, according to La Trobe University associate professor Catherine Itsiopoulos.
The best bit is that its principles can be translated to non-Meditarranean cuisines (who says you can’t make Pad Thai with olive oil?).
“The diet is abundant with plant food and low in meat fat, and can be very simple and easy to implement,” Dr Itsiopoulos said. She’s drafted a 10-point plan, just to make it foolproof.
10 diet rules
1. Use olive oil as the main added fat (60 ml daily)
2. Eat vegetables with every meal (include 100g leafy greens and 100g tomatoes, and 200g other vegetables daily)
3. Include at least two legumes meals (250g serve) per week
4. Eat at least two servings of fish (150 to 200g serves) per week… don’t forget the oily fish
5. Eat meat (beef, lamb, pork and chicken) no more than once per week
6. Eat fresh fruit every day and choose dried fruit and nuts as snacks or dessert
7. Eat yoghurt every day but eat cheese only in moderation
8. Include whole grain breads and cereals with meals
9. Consume up to two glasses of wine per day, but ensure it’s taken with meals (and never get trolleyed)
10. Keep sweets or sweet drinks for special occasions
Browse more diet plans or choose a healthy eating plan.
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