Learn about mediterranean diet meal plans for weight loss and benefits of mediterranean diet.

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Hi guys, welcome back to medical educational channel by Dr Wellness.
My name is dr Chen Yiming.

Mediterranean diet.
You’ve heard a lot about it I’m sure, online or mentioned by your friends.
Its been described as a healthy diet. But what exactly is it ? And what are the health benefits to the Mediterranean diet?

Watch till the end to learn more about it.
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The Mediterranean diet otherwise known as MedDIet is based on traditional food fare that are consumed by people in countries bordering the Mediterranean sea such as Greece and Italy. Interest in this diet became popular as people living there generally live longer, with much lower incidence of chronic diseases as compared to Americans.
And in recent studies - this healthy, prudent dietary pattern has been shown through scientific evidence to contribute to the prevention of chronic disease.
This meta-analysis of multiple studies has concluded that the Mediterranean diet
1) reduces obesity and abdominal fat and waist circumference
2) reduces Cardiovascular diseases like stroke and heart attack
3) reduces the risk of diabetes and may even improve the sugar control in diabetic patients
4) improve hypertension and increase the levels of good cholesterol HDL
5) in fact there are evidence also to suggest that mediDiet can increase life expectancy and improve quality of life and well being!

So what comprises the MediDiet?
Principles of the diet are :
On a daily basis:
• Consume more than 7 servings of vegetables and whole fruits
• Choose staples which are wholegrains such as whole grain bread, red / brown rice, oats, wholegrain based pasta or other carbohydrates
• Snack on baked nuts, seeds and beans instead of deep fried snacks like potato chips
• Cook with oil that contain healthy oil such as Olive oil
• Season with natural spices and herbs and less sugar and salt
• Drink plain water
On a moderate basis which is about 2 to 3 times a week
• Consume healthily prepared seafood such as crabs, clams, prawns steamed.
• Fish that contain healthy fats such as mackerel, salmon, tuna
• Poultry such as chicken that is roasted or boiled - not deep fried
• Eggs, natural cheese and Greek yoghurt
• 1 to 2 glasses of red wine a week - who doesn’t like that?
Rarely - 1 to 2 times a month):
• consume Red meat such as beef or pork
Avoid as much as possible :
• Refined grains such as white bread or white rice
• Processed meat and foods such as ham, bacon and processed cheese
• Sugar Laden foods such as cakes, ice cream, fruit juices, soft drinks
• Refine oils such as soybean oil, canola oil, cottonseed oil

So a recommended meal can be as follow
Breakfast: oatmeal with greek yoghurt topped with fresh fruits
Lunch : whole meal bread with egg, chicken breast and fresh vegetables
Snack - handful of baked nuts
Dinner - lightly stir fried salmon with vegetables and brown rice

And lets not forget about exercising in chronic disease prevention on top of MediDiet - in fact there are now on going studies to evaluate whether Exercise on top of MediDiet may give rise to even better health benefits. This predimedplus study has been ongoing since 2014 and I look forward to the results when they do publish at the end of the study.

So please adopt a healthy lifestyle where you
• Exercise at moderate intensity for at least 150 mins a week
• Have meals together with family and friends to foster togetherness.

Thank you for watching till the end.
I hope I have provided some insight on the mediterannean diet and I look forward to seeing you achieve your health goals in the coming year.
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So till the next time - stay safe and stay healthy.

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