A modified Mediterranean Diet is based on the Mediterranean Diet philosophy, but makes some allowances for regional food differences. This makes it much simpler for those folk who live in other parts of the globe who may not have access to various typical Mediterranean foods.

A modified Mediterranean diet will still encompass the aspects of the diet that have made it world famous and medically recognised for providing extra longevity along with its many healthy properties.

Basically, this means that you will be consuming lots of fresh fruits and vegetables. Nuts, seeds, legumes, and whole grains are definitely on the shopping list. Breads and pastas are allowed. Western style fats, (think trans fats such as lard), butters and margarines are out. Extra virgin olive oil is a must. Refined sugars and sweets are off the list. Red wine is allowed. Red meat is to be eaten very infrequently.

The new Mediterranean Diet plan includes:

* Plenty of fresh fruits and vegetables. 9-11 servings of vegetables, salads and fruits are allowed. Fresh and seasonal are best. Don't worry if you can't obtain those exotic looking fruits and veges that grow in abundance and tend to be included in Mediterranean diet recipes. Opt for fruits and vegetables that are high in anti-oxidants, such as berries.

* Green vegetables are a must. No matter where you live there will be green vegetables that you can substitute for more Mediterranean cuisine. Look out for broccoli, beans, brussel sprouts, artichokes, cabbage, collards, chard, eggplant or aubergine, kale, lettuce in any form, peas, spinach, and watercress, to mention only some.

* Colorful vegetables add visual interest, anti-oxidants, and various vitamins and minerals to a Mediterranean style diet. Think colorful peppers, tomatoes, carrots, sweet potato, and pumpkin as a starting point.

* Fresh herbs. Instead of using salts, and artificial flavorings, opt for fresh herbs. Not only do herbs impart their own unique flavors, they are calorie free.

* Garlic is another staple of the Mediterranean diet that is now available in all corners of the globe. Garlic has many medically recognised health benefits and can be included in many Mediterranean recipes.

* Extra virgin olive oil is one of the most basic and well used of all the Mediterranean foods. Spend the extra money to obtain the extra virgin as this is the oil made from the first pressing of the olives, and as a result contains the highest amounts of all those heath giving goodies, such as anti-oxidants. Extra virgin olive oil will now be used as the basis for your salad dressings, to embellish pastas, to cook with, and to butter the bread that you are now allowed to eat.

* Oily fish are the fish that come from cold waters. These fish contain high amounts of Omega 3 oils, and should be eaten on the modified Mediterranean diet ideally twice a week. Examples of oily fish include salmon, tuna, trout, herring, mackerel, sardines, anchovies, carp, and swordfish.

* Dairy products should be limited to those made from skimmed milk and goat's milk. Think feta cheese, and yogurts as great examples. Butter is not included.

* Grains, seeds, and nuts are no longer diet no-nos. You can enjoy a handful of nuts daily as a snack. Almonds are a great selection. Grains can be enjoyed liberally, but stick to the least processed. Whole grains are the best and what is consumed on a Mediterranean diet.

* Poultry and eggs are both allowed several times weekly.

* No saturated oils. Most of the Western style fats and oils are excluded from any form of the Mediterranean diet. Those you should be throwing out of the pantry and fridge include butter, margarine, lard, suet, tallow, cottonseed, coconut, corn and palm oils. Extra virgin olive oil and canola oil will now be your best friends in the oil department.

* No sugars. Western style sweeties, doughnuts, ice creams, cookies and the like are out. If you have a sweet tooth try fresh fruits for dessert, or yogurt. There are plenty of Mediterranean recipes catering for those who enjoy their desserts.

In Summary.

The modified Mediterranean diet is a great eating alternative for those individuals who are seeking the health benefits of the traditional Mediterranean diet, but who are unable to obtain the regional Mediterranean ingredients. The Mediterranean diet philosophy is maintained, along with the vital ingredients that have been medically proven to be most beneficial to health.

A video about the choices of food,buying ingredients and the cuisine.

I hope this article has helped you in some way, this link takes you back to the home page of my down-loadable guide on the Mediterranean diet.

Ray Darken

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