Mediterranean Diet - Dairy and Eggs
Dairy is not as big a part of the Mediterranean diet as it is of the typical American diet. Although calcium, an important mineral for bone strength, comes from dairy foods, those living in Mediterranean countries consume their calcium from plant foods like dark green vegetables, figs, seeds, almonds, tofu and white beans.
The Mediterranean diet recommends 2 servings (or more depending on your needs) per day of dairy foods. A serving equals 1 cup of low-fat or nonfat milk or yogurt or 1 ounce of low-fat cheese.
Eggs are consumed moderately in the Mediterranean diet. It is recommended to have up to 4 eggs per week.
Here are some recipes to try:
Artichoke and Mushroom Frittata
Lamb Sausage Patties with Fresh Mint, Feta and Garlic
Wilted Spinach Salad with Warm Feta Dressing
Greek Salad Pita Sandwiches
Read more:
The Mediterranean Diet - Healthy Fats
The Mediterranean Diet - Fruits and Veggies
The Mediterranean Diet - Grains and Legumes
The Mediterranean Diet - Poultry and Fish
The Mediterranean Diet - Wine and Exercise
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Posted by: Steve Parker, M.D. | May 8, 2008 7:58:47 PM
I believe the traditional Mediterranean diet of the mid-20th century, on which today's "Mediterranean diet" is based, did not feature "low fat" versions of milk, cheese, and yogurt.
But the low-fat versions are reasonable alternatives to the full-fat foods of the past. Less saturated fat is the main benefit of the low-fat varieties. Lower saturated fat leads to lower LDL cholesterol levels, leading to less atherosclerotic complications. At least that's the theory.
Even with the full-fat versions, those traditional Mediterraneans had longer lifespans and lower rates of cardiovascular disease, cancer, and dementia.
-Steve Parker, M.D., moderator of the healthy lifestyle blog:
http://AdvancedMediterraneanDiet.com/blog/
