Mediterranean Diet Sample Program
A Mediterranean Diet, rich in vegetables, is particularly beneficial to protect your health and that of your family because vegetables are low in calories, carbohydrates, and fat while they are high in fiber, vitamins and minerals. For people with diabetes, they are the ideal food. Regular consumption of vegetables would help you and your family prevent chronic illnesses such as heart disease, stroke, hypertension, diabetes type 2, and some types of cancer.
Not all vegetables contribute the same kind of nutrients. We need to be aware of how each variety benefits us so that we include all or most of them as part of our menus. If you happen to be diabetic, or there is a genetic tendency in your family for this disease, it is important you know that there are two classifications for vegetables:
- Vegetables that do not have starches.
This group contributes very few calories and carbohydrates to our diet, about 25 calories and 5 grams of carbohydrates per portion. It includes green leafy vegetables, peppers, broccoli, and green beans. They are the best kind for diabetics. - Vegetables that do have starches.
These vegetables are also good for your health but they contribute about 80 calories and 15 grams of carbohydrate per portion. Among these vegetables we find pumpkin, corn, green peas, and potatoes. As you can see, these vegetables contribute more carbohydrates to the meal, and diabetics need to keep this in mind when it comes to counting carbohydrates.
A problem that we may have, in addition to not eating enough vegetables, is that sometimes we do not choose the ones that benefit us. Nutrition experts recommend 750 grams a week of dark green leafy vegetables and 500 grams of the orange/yellow kind; these two groups, along with the red and purple ones, offer nutrients that we often lack such as fiber, vitamin A and C, calcium, potassium and magnesium. Colors can give you an idea of what nutrients vegetables have:
- Dark green: lettuce, spinach, broccoli, Brussels sprouts, cabbage. They provide fiber, vitamins A and C, magnesium, folic acid, and potassium.
- Orange and yellow: carrots, zucchini, peppers, corn, potatoes, pumpkins. They provide fiber, vitamin A, potassium.
- Red and purple: tomatoes, red peppers, onions, beets, eggplants, red cabbage, radishes.
When you eat raw vegetables you are ingesting all their minerals and vitamins. That’s why when we cook them it is important to do it the right way so that a minimum of their nutrients is lost. When cooking them, steamed vegetables are the best way to go. Make a habit of washing vegetables before eating them.
When you prepare a salad do not add dressings made with cheese or butter to your vegetables; they only add up calories. Dress your vegetables and salads with extra virgin olive oil and lemon. Skip vegetables rolled in butter and breadcrumbs since their fat content increases when fried.
For more specifics about the Mediterranean Diet, click here.
If you would like to review more general information about heart-healthy diet and nutrition, click here.