The Sundrops Mediterranean Diet

The Sundrops Mediterranean diet is exactly like the standard Mediterranean diet, but with a few adjustments in keeping with modern science.

The Good Foods:

• Healthy Fats: Eat omega-9 fats every meal. Try olive oil, avocados, macadamia nuts, pecans, and almonds. Healthy people also need about 1800mg per day of the omega-3 fats found in fish oil.

• Lean Proteins: Fish, non-fat dairy, poultry and very lean meats are all good sources of protein.

• Fruits and Vegetables: Eat a large amount and a great variety of dark and bright colored vegetables and moderate amount of fruit. Try leafy greens like spinach and chard, cruciferous veggies like broccoli and brussel sprouts, and bright fruits like berries and pomegranate.

• Eat minimal amounts of whole grains but when you do, eat higher fiber (20% of carbohydrates). Don’t be misled by the term whole grains. It’s the fiber content that counts. A lot of bread that claims to be whole grain is not that different from white.

The Not-So-Good Foods:

• Concentrated carbohydrates: Avoid sugar, dried fruit, fruit juice, and anything made from grains and flours. Some people think whole grains are beneficial, but for overall health, the science supports a sparing use of grains. Concentrated carbs can over-activate undesirable molecular pathways and are a major factor in weight gain.

• Unhealthy Fats: Avoid canola oil and other vegetable oils. The omega-6 fats that directly oppose the actions of healthy omega-3 fats. Also avoid the fat from dairy, pork, and beef. Go low fat with these. The fat in these contains arachidonic acid, a type of fat that promotes inflammation.

Some food you like will fall on the Not-So-Good list. Eat these foods like they aren't good for you, that is, occasionally. Eat well the rest of the time. It's what you do most of the time that matters.

Protein and Oil Content

The Healthiest Fruits and Vegetables