THE MEDITERRANEAN DIET

The people of Greece, Italy and all other mediterranean countries have a much lower cholesterol levels and far fewer heart attacks than North Americans, researchers have tried to determine why. Many have concluded that the answer lies in their diet.

In contrast to the typical Norht American diet, wine is a regular feature of the Mediterranean diet. The bilk of the diet consists of pasta, bread, grains and other starches, fresh fruits and vegetables, nuts and beans.

Consumed regularly, about every other day, are cheese and yogurt, olives and olive oil. Sweets, eggs, poltry and fish are served frequently, a few times a week. Least often consumed is red meat, which is typically served in small portions, only a few times each month.

The Mediterranean does not specify exact serving sizes, as a rule of thumb Western nutritionists recommend eating more pasta, grains, breads, fruits and vegetables, legumes, yogurt, cheese, and olives or oil, and less poultry and fish, sweets, eggs, and especially red meats.

Over 30 percent of total calories in the typical Mediterranean diet come from fats, mostly monosaturated olive oil. Nutritionists note that the diet provides more fat and calories than what is generally recommended for most North Americans, but because so many Mediterranean people have a physical demanding occupation, they are less likely to gain weight.

RECOMMENDED NUTRIENT INTAKE (RNIs)

In order to meet the recommended nutritional needs of most people, the Nutrition Research Division of Health and Welfare Canada established the Recommended Nutrient Intakes or RNIs, for 9 vitamins, 6 minerals, protein, and energy.

Also the Nutrition Reasearch Division lists all the estimated safe and adequate intakes of two other vitamins and five minerals. To determine a specificRNI, nutritio scientists established a minimum value, below which deficiency develops, and the maximum amount, above which harm might occur. The RNI is set between these two values, with a margin of safety to ensure a reserve to carry a person through weeks or even months of inadequate intake.

Many people mistakenly assume that they must consume the full RNI of each nutrient daily. This of course is not true because each RNI is actually more than one person needs. For example the RNI for vitamin C (40mg) is really four times what the average person needs to prevent scurvy. It should be noted that in Canada, deficiency diseases are rare, occuring mostly among people with other disorders, for example, thiamine deficiency is common among long term alcoholics and seniors.

Basic Food Groups

Canadian public nutrition education is handled by Health and Welfare Canada. Canada's Food Guide divides common foods into four catagories; grain products, milk products, fruits and vegetables, and meats and alternatives.

The food guide describes the number and the size of servings that should be consumed from each food group, with allowances for pregnant and breast- feeding women, males and females, age, body size, and activity levels. Following the general concepts will result in a "nutritious diet". This also means that energy needs will be fulfilled, micronutrient requirements (vitamins and minerals) will be met, and the macronutrients (proteins, fats, and carbohydrates) will be consumed in a proper ratio.

Now the optimal balance is arrived at by featuring the abundance of servings from the grain, fruits and vegetables groups, while limiting the intake of fattier foods found in the milk and meat catagories. If all the guidelines are followed, then no more than 30 percent of the total number of calories will come from fats.

The total number of servings a day should add up to a minimum of 14 and a maximum of 29, now this sounds like a lot, but the portions are quite small see what makes a serving below and the number of servings servings should be adjusted according to the individual energy needs of each individual. A truly balanced diet is one which provides all the essential nutrients while maintaining the ideal body weight for each person. Thus a person this way trying to lose a few pounds may have the maximum number of low calorie fruits and vegetables and the minimum number of servings from the meat, dairy and starch groups, which do tend to be higher in calories.

What Makes a Good Size Serving?

FOOD GROUPS SAMPLE SERVING

Grain Products - 1 slice of bread; 1/2 bagel, pita or bun; 1/2cup of pasta or rice; 1 bowl of hot cereal; 1 bowl of cold cereal.

Vegetables - 1/2 cup fresh, frozen, or canned vegetables; 1 medium sized vegetable;

1 cup of salad; 1/2 cup of juice.

Fruits - 1/2 cup of fresh, frozen, or canned fruit; 1 medium sized fruit; ½ a cup of juice.

MIlk Products 1 cup of milk; 1/4 cup of yogurt, and 1 1/2 oz of cheese.

Meat & Alternatives - 2 to 3 oz lean meat, poultry or fish; 1/2 to 1/3 can of fish; 1 to 2 eggs; 1/2 cup of tofu; 2 tbsp of peanut butter.

How Much Water To Drink

For a healthy adult they need 2 1/2 to 3 quarts a fluids a day. Some of those fluids come from food, but six to 8 glasses should come from water or other nonalcxoholic beverages ( avoid drinks high in sugar and caffien). With prolonged excercise, hot weather, diarrhea, and a fever are among some conditions that will require more fluids intake. Now in these cases try to drink extra fluids before signs of thirst occur. Thirst is unreliable especially when it comes to the elderly.

Bananas Natures Perfect Snack

Bananas are healthy, filling and tasy great, bananas are a great treat and snack food. Bananas are grown in most of the tropical areas of the world, they are harvested while still green. When bananas are stored at room temperature they will ripen in just a few days, You can speed this process by placing the fruit in a plastic or paper bag with an apple.

Bananas are bland, easy to digest and hypoallergenic which makes them a great early food for babies. Bananas with rice, applesauce, and toast are one of the foods in the BRAT diet which is recommended after a bout with Diarhea. Many ulcer patients report that bananas help with some of their pain, but this is not proven.

NUTRITIONAL VALUE

Bananas are high in fat only avocados are higher in fat, as a fruit source for potassium, a mineral instrumental in proper muscle function.People taking certain diuretic drugs for high blood pressure are advised to eat two or three bananas a day to help replace the potassium lost through the urine.

They are also a great source of vitamins B6, a medium 4 ounce banana suplies one third thr Recmmended Nutrient intake RNI, along with 10 percent or more of the RNIs for vitamin C and folate. It adds 2g of soluble dietary fiber, which helps to lower blood cholesterol levels. Bananas contain about 100 calories each, mostlyin the form of fruit sugar and starch. Because the body quickly converts these t energy they are naturally a great favorite of athletes.

PLANTAINS

Plantains resemble large green bananas, but they never become as sweet. Plantains are usually baked or fried and served as a starchy sidedish; they can also be a delicious addition to soups, stews, and meat dishes. Nutritionally, plantains are comaparable to bananas, except that their content of vitamin A is much higher, by providing 20 percent in RNI.

Benefits:
*A good source of potassium, folate. and vitamins C and B6.

Avocados a Healthy Fruit

Avocados are often mistaken for a vegetable, but no it is a fruit and the reproductive part of the plant.Avocados have a very rich buttery flavor and a smooth texture that make it a complementary addo9n for vegetables, meat, and pasta salads. When mashed and seasoned avocados may also be served as a dip as quacamole, or even as a sandwich spread. Even with it's versatility and nutritional vaue the avocado should be used sparingly. It contains approximatly 200 calories in a 4 ounce serving and has more fat and calories than any other fruit. Most of the fat in avocados is monounsturated fat it does not tend to elevate blood cholesterol levels, unlike the saturated oil that comes from palms and other tropical plants.

The avocado contributes a number of nutrients when served with a low fat meal or snacks, Four ounces or about half of a medium sized fruit gives you 500mg of potassium and more than one third of the recommended nutients of folate; it also gives you 10 percent or more from iron, magnesium and vitamins A, C, E and Bsix.

Avocados should be served raw, they tend to have a bitter taste when cooked. They can be added to hot dishes that have already been cooked, like tossed with a spicy pasta sauce or sliced on top of cooked chicken breasts.

Avocados have more protein than any other fruit, approximately 2gf in a 4 ounce serving. They are native to Central America and Mexico and they remain their leading producers. Unlike most fruits they only begin to ripen once cut from the tree. The mature fruit can be left on the tree for about 6 months without spoiling. Once they are picked a green avocado will ripen in a few days.