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.

Asparagus Healthy Food

Asparagus has been prized as a springtime delicacy for centuries, this edible member of the lily family is now so widely cultivated that it is available in every season of the year. Lightly boiled or steamed, asparagus makes a very tasy and nutritious appetizer, salad ingredient or even just as a tasty side dish.

Centuries ago the ancient Greeks and Romans thought that asparagus possessed medicinal qualities, curing everything from rheumatism to toothaches. But none of these properties have any proof or have been proven true, but asparagus does definately provide so many essential nutrients. Just six spears, or half a cup serving, contains 90mcg (micrograms) of folate, almost one half of the adult recommended intake (RNI); as well as 20mg of vitamin C, or half of the RNI; and 750IU of vitamin A in the form of beta carotene, or about one fifth of the RNI. Also asparagus is low in calories (25 in 6 spears), high in fibre and also a great source of protein.

Asparagus should be eaten as soon after picking as possible, it will spoil very quickly, plus if unrefrigerated, it loses half of it's vitamin C and a lot of the flavor in just 2 to 3 days. If you freeze quickly asparagus retains most of it's nutrients; canning destroys some flavor and nutrients while adding salt.

People who suffer from Gout should be advised to stay away from asparagus because it contains purines, substances that can bring on a painful attack of the desease. Some peeople also notice that asparagus gives their urine a pungent odor; this harmles reaction occurs when the body metabolizes the sulfur compounds in the food. StudiesHowever studies show that only a small percentage of the people have this problem.

BENEFITS:
*A good low calorie source of folate andvitamin A and C.*Stalks are high in fiber.

DRAWBACKS:
*Contains purines which may precipitate a Gout attack.

Artichokes Health Benefits

The globe artichoke served hot or cold is a delicacy and a very nutritious vegetable. The globe artichoke is the flower bud of a large, thistlelike plant, with just a few edible parts, the heart and the tender fleshy part at the base of the tough outer leaves.

When preparing a fresh artichoke, the thorny top and leaf tips are trimmed away the vegetable is the boiled, steamed or baked. Artichokes can be served many ways, but the most popular way is to dip the edible portion of the leaves in a sauce. This sauce determines whether an artichoke is a healthy treat or a high calorie food. Using high fat sauces like Hollandaise and melted butter are traditional favorites, a more healthy choice is lemon juice with a dash of olive oil.

A real large artichoke provides 12 percent of the daily requirements of foloate, 20 percent of vitamin C, 300mg of potassium, and about 2g of fiber.All artichokes contain cynarin, a chemical said to improve liver function and lower blood cholesterol, these claims are unproved. Also lacking proof are claims that artichokes lower blood sugar and stimulate bile flow.

The artichoke is a member of the sunflower or composite, plant family.Persons who are allergic to ragweed pollen may react to artichokes because of cross reacting antgens that respond to both allergens.

BENEFITS:

*A good source of folate, vitamin C,
and potassium.
*Low in calories and high in Fiber.

DRAWBACKS:

*May provoke allergic reaction in
people sensitive to ragweed.