The Mediterranean diet is one of the healthiest anywhere to be found for a whole host of reasons. But one that many people overlook is it’s superb benefits of maintaining eye health. The diet is high in the consumption of monounsaturated fats, antioxidants, and anti inflammatories, all which have been known to decrease such eye diseases as macular degeneration, cataracts, glaucoma, dry eyes, blurred vision, and halos around the eyes. Some of the best recommended meal plans for maintaining healthy eyes follow.
By eating them on a regular basis, people of all ages will be learning how to maintain healthy eyes, and how to maintain healthy eyesight is one of the keys to living to a happy, healthy, ripe, old age. The benefits also include helping with how to maintain healthy eyelashes as well since all parts of the eyes are interconnected.
Breakfast – For breakfast, a great start for the morning is eating one to two slices of whole grain bread or toast and a bowl of whole grain cereal with fat free milk such as skim milk or one percent low fat milk. One of two servings of fruit such as a banana or an orange can also be included in the meal. A glass of orange juice can be substituted for the orange itself if preferred as well.
Lunch – For lunch, a three to five ounce serving of fresh water fish such as mackerel cooked in very beneficial olive oil should be served with two portions of mixed vegetables such as carrots, corn, broccoli, Brussels sprouts and some asparagus.
One slice of whole grain bread should be added to this mid afternoon course along with one serving of fruit such as an apple or a grapefruit and one eight to twelve ounce glass of fat free milk.
Dinner – For dinner, substitute some lean, low fat poultry, about five to six ounces of it, for the fresh fish. People can also choose fresh tuna if they don’t like the poultry, but poultry in moderate amounts fits right in with the Mediterranean diet.
Add a cup of legumes as well. Have two to three servings of vegetables drizzled with olive oil. Each serving can consist of peas, carrots and red or green peppers for a variety of colors added to the plate. For women, one glass of red wine is allowed, and for men, up to two glasses of red wine is allowed, preferably dark, dry red wine with no more than a 15% alcohol content. Also, add one to two servings of fruit such as a tangerine and a cup of cherries, blueberries or red grapes.
Snacks – Snacks should consist of one half to one cup of nuts or seeds for optimal overall nutrition.
I would gain 5 lbs a day if I ate as much food as you recommend. While I like, and eat, lots of fresh fruit and vegetables, whole grain (mainly oatmeal), fish and poultry, the quantities you suggest are staggering to me. I would eat about as much food as contained in ONE of your three meals in an ENTIRE DAY. You are recommending 5 servings of vegetables and 3 or 4 servings of fruit, 3 servings of whole grain. In order to maintain my current weight or to lose weight, I’d have to cut these “portions” down to minisucle size – two slivers of carrot, 1 stalk of asparagus, 1/4 banana, 3 grapes, etc. As a single person, I can’t buy such small portions of vegetables withouth them going bad before I could eat them, or else I’d be eating the same fruit and vegetable for a week. Any realistic suggestions?
love your website, very, very helpful for me especially since my doctor was the one to recommend
the mediterrean diet, i appreciate everything i read and of course the suggestions on what to eat to follow the diet! thanks!
Look forward to the diet menu
Thanks
I love your recipes and the diet is very well balanced. I have lost 7 pounds with this way of eating and exercise. I feel great and I have more energy.
Thank you.
I think this is wonderful site. I love that I can eat all day and still loose wieght. I have lost 10 lbs. in 4 weeks. I have shared the menus with family and friends. They all love too.
THANK YOU
A FAN FOR LIFE!!!!
Linda
Hi Valerie
Thank you
Hi Ladies – any portion size advice? I’m a single lady & this sounds like too much food for one!!