Do You Know Your Food Groups? Get Your Answers With A Mediterranean Diet Plan

I embarked on my new eating habits by following the Mediterranean Diet Plan building blocks. As I became more familiar with the food groups and the number of servings, I started having fun mixing and matching.

Some mornings, I have 1/2 cup muesli with oats and milk topped with 1 tablespoon of freshly ground flax seeds. That's 1 serving of grains, 1 serving of dairy, and 1 serving of seeds. I combine that with a half of red grapefruit and I have 1 serving of fruit. Sometimes I add 1 serving of fruit over the muesli or top it with a serving of nuts.

On other mornings I have one cup of tossed salad with 2 tablespoons of lemon juice, a tablespoon of olive oil, a hard-boiled or sunny side up egg, 2 slices of whole grain dark bread, a plain low-fat yogurt (1.5%) with a tablespoon of freshly ground flax seeds, and a half of red grapefruit. That's 1 serving of vegetables, 1 serving of fat, 1 serving of eggs, 2 servings of grains, 1 serving of dairy, 1 serving of seeds, and 1 serving of fruit.

You get the Idea.

As you become familiar with the Mediterranean Diet plan food groups and the number of servings, you'll stop referring to the list and it will become a routine for you. Now I spend my time thinking how I can make my meals more exciting by creating new combinations.

Mediterranean Diet Plan Food Groups/Serving Sizes

Whole Grains/Grain Products 4 - 5 portions daily Portion sizes:

1 slice of whole grain bread

1 cup cooked whole grains, pasta, or cereal

1 ounce of dry cereal (sugar-less)- between 1/2 cup to 1 1/2 cups depending on the cereal type

Vegetables 5 - 6 portions daily Portion sizes:

1 cup of raw leafy vegetables

1 cup of tossed salad

1/2 cup cut up raw or cooked vegetables from all the colors

1 medium size potato

3/4 cup vegetable juice

Fruits 3 - 4 portions daily Portion sizes:

1 medium size fruit

1/2 cup fresh cut-up mixed fruit

1/4 cup dried fruit

* 1/2 cup fruit juice *

Dairy Products (low fat) 2 - 3 portions daily Portion sizes:

1 cup low-fat milk or plain yogurt

1 1/2 ounce low-fat cheese

Fish, Poultry, Eggs 5 - 6 portions weekly Portion sizes:

1 ounce cooked fish, poultry

1 egg

Lean Meat 1 - 3 servings monthly Portion sizes:

1 ounce cooked meat

Beans and Legumes 5 - 6 portions weekly Portion sizes:

1/2 cup dry beans and legumes

Nuts and Seeds 5 - 6 portions weekly Portion sizes:

1/3 cup or 1 1/2 ounces nuts

2 tablespoons peanut butter

2 tablespoons or 1/2 ounce seeds

Fats 2 - 3 portions daily Portion sizes:

1 tablespoon olive oil

1 tablespoon low-fat mayonnaise

2 tablespoons salad dressing

Sweets and Sugars 2 - 3 portions weekly

* Portion sizes:

1 tablespoon brown sugar

1 tablespoon jelly or jam without preservatives

1 tablespoon honey

I enjoy creating many different combinations with the Mediterranean Diet plan food groups. I use them just like building blocks. Everyday I come up with new ways to combine them. All I have to do is make sure I use the number of servings from all the food groups. As you can see the possibilities are endless.

* Not recommended for glucose restricted diet

Based on the DASH Eating Plan published by: U.S. DEPARTMENT OF HEALTH AND HUMAN SERVICES National Institutes of Health National Heart, Lung, and Blood Institute

My Personal Experience With The Mediterranean Diet

My name is sol and I have been following the Mediterranean diet for three years now. It has made a tremendous difference in my live. I eat healthy, I exercise, and I have lots more energy. I used to weigh 207 lbs (94 kg), and now I weigh 177 lbs (81 kg). That's a loss of 30 lbs (13.5 kg)! When I look at myself now, I feel good. My body is slimmer and I feel a sense of accomplishment.

To find out more please visit my blog pinpoint250.blogspot.com/p/home_06.html pinpoint250.blogspot.com/p/home_06.html