Why Kids Crazy About Junk Food

What you eat during pregnancy is estimated to affect the taste, smell, and food choices of children. Children born to mothers with an unhealthy diet during pregnancy tend to be more interested in instant food and junk food.

A team from the University of Colorado says, the diet of pregnant women form the sensitivity of smell and taste even fetal brain formation. Study author, Dr Josephine Todrank stated, "This highlights the importance of a healthy diet and refrain from drinking alcohol and during pregnancy and lactation.

He says, mothers who drink alcohol may make children more interested in drinking alcohol when they are growing bigger. "Because the developing fetus 'expect' anything coming from her mother was safe. If the mother is eating a healthy diet during pregnancy, the child will also be more healthy food choices."

Studies find that studying mice, the mother teaches the smell and taste of food from the food they consume. At the same time, the experts found no significant changes in the structure of the glomeruli of the brain, which processes odors. The smell of amniotic fluid affects how these systems evolved.

Dr. Diego Restrepo, the study authors say, this is the first study to address changes in the brain janian while in the womb and early life after birth while receiving the milk from his mother. He says this discovery has important implications for public health.

"Many diseases that involve excessive consumption or avoidance of some foods," she said as published in the Daily Mail.

The study, published in the Proceedings of the Royal Society, involved two groups of pregnant rats and two groups of dogs during weaning. One group of pregnant and lactating rats given a bland diet and another group with the diet flavors.

At the age of weaning, pups from mothers on a diet taste has changed in the glomeruli in significant than a bland diet. Children are also more like the taste of the same mother they eat, while another puppy does not have a preference.

Dr Todrank, from the University of Haifa in Israel, the results of experiments show results that are not much different in humans. "The choice of food the mother during pregnancy and breastfeeding will give long-term effects of anatomy as well as sensors and memory odor preferences of children in the future," he said.

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Vegetarian Diet Really Trigger senile?

Many people reduce intake of fatty foods, like meat, for the sake of having a slim body ideal weight. Quite often they are forced to become a vegetarian. Healthy is this diet?

As quoted from page Times of India, a vegetarian diet increases the risk of mental disorders such as early memory loss or dementia, and Alzheimer's.

The increased risk was minimal as the intake of vitamin B12 which is generally found in fish, meat, eggs, milk, and other non-vegetarian products. "The lack of intake of vitamin B12 has the potential to reduce the ability of the brain that ultimately leads to memory loss," said Praveen Gupta, neurologist from Artemis Health Institute, Gurgaon, India.

Analysis that might answer the high number of patients with Alzheimer's and dementia in India at 3.5 million in 2000. Not for the sake of a slim body, the majority population in India has become a vegetarian and avoids the consumption of milk on the traditions and religious beliefs.

"There are at least 30 patients under age 40 each month who suffer from symptoms of memory loss and other health disorders due to vitamin B12 deficiency," says Gupta who advocate a vegetarian dieters to keep up with the consumption of vitamin B12 supplements.

In addition to the recommended consumption of supplements, Gupta also reminded them that a vegetarian diet to check their health condition through a blood test. This is important for early prevention measures. Symptoms of lack of vitamin B12, among others, forgetful, emotional, easy to panic, and depression.

WHO estimates, there are about 18 million people worldwide suffer from Alzheimer's today. This figure was projected to double by 2025.

While nutritional consultant, Dr. Luciana B. Sutanto, adding, vegetarian diet is less appropriate if associated with weight loss goals. Therefore, weight loss is more influenced by the intake of calories from food and output of calories from physical activity.

People who reduce animal protein intake and increase vegetable protein tend to have low levels of fat and cholesterol in the body. However, effective for a vegetarian diet for health, choose food sources selectively.

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Trick To Restraint Desire Snacking At Night

Do you have a habit of eating snacks in the middle of the night? Do you realize that it can disrupt the activity program slimming diet and exercise.

Midnight snacking habits of potential triggers weight gain. This is because your metabolism decreases when the night. Food that enters the body is not burned into energy, but stored as fat.

To curb the desire to snack at night, try to follow the following five tricks:

Fulfills your stomach during the day
Fulfill your desire to eat during the day until full. Choose healthy and nutritious foods, like salad, nuts and low calorie foods. Eat little but often, because it will make full longer. Do not be afraid to eat the night, simply, reduce the amount of carbohydrate.

Toothbrush
It may sound strange, but this trick worked quite well. Usually you will be lazy to eat again after a toothbrush.

Avoid temptation
Avoid passing the road, where mini subscription. When at home, avoid also view or open a cupboard to store food. By not see food, you can resist the desire to snack.

Gossip
Divert your attention by calling a friend or chatting. Talk about exciting gossip, so focus your attention not on food. This is quite effective in suppressing the desire to find a snack.

Sleep
Avoid sleeping late at night, because it requires energy. As a result, the body needs food. Sleep on time and do not be too late so you are not busy looking for food in the middle of the night.

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Many Fat Women Feels Slim

An American study revealed, one of every four women with overweight continue to feel slim. This is clearly the danger because they indirectly indifferent to the health threat due to being overweight.

"With the increasing rates of obesity in society, today many women consider being overweight as a normal thing. They no longer care about the rules of body mass index," said Dr Mahbubur Rahman, author of the study from the University of Texas, as quoted by the Telegraph.

The study was conducted by interviewing over 2,000 local women associated body weight, diet, and exercise habits. The majority of respondents did not realize the influence of excess weight on health threats.

In a study published in the Journal of Obstetrics and Gynecology, as much as 25 percent of respondents proved misjudged the size of their bodies. They feel they do not have a problem with body size, although body mass index calculations showed symptoms of obesity.

This finding is quite alarming because it indirectly shows the number of women who do not care about his health. Because, being overweight is not merely an aesthetic problem, but potentially increase the risk of dangerous diseases such as heart disease, stroke, and diabetes.

"Errors of this mindset is also a threat to the obesity prevention campaign," Professor Abbey Berenson, study leader, added. "Those who are obese tend to be lazy but feel slim eating healthy foods and exercise."

Ideal weight

Obesity becomes a problem in many parts of the world. In 2015, the number of sufferers is expected to reach 700 million inhabitants. Or about 30 percent of the number of overweight people worldwide.

Patients with overweight or obese are not necessarily obese. They are classified as obese has a body mass index (BMI) over 30. While obese people are limited in scale 25-30, and the ideal body for 18.5 to 24.9.

BMI is calculated from weight (kilograms) divided by height squared (square meters). As an illustration, a person weighing 70 kg and height 160 centimeters had BMI 27.4 kg per square meter. Figures that positioned him in the category of fat come after the number 70 kilograms divided by 2.56 square meters (1.6 meters x 1.6 meters).

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How healthy diet with healty meal

This year the American Dietetic Association (the American Association of Nutritional Sciences) campaigned for us to consume "Healthy Food and precise". Said Susan Boweman, M.S.,R.D.,C.S.S.D, "it is easy to say but difficult to do. Healthy food and the Right not only includes the selection of healthy foods, but also consume them at the right time".

For your body and your mind get sufficient intake, here are some tips that can help you, Healthy Food consumed at the right time.

- Healthy food and the right when I wake up
You do not need to eat immediately after waking moment, even though breakfast was very important. Those who skip breakfast often consume excessive heat of the morning or at lunch, they also tend to rely on foods high in sugar and caffeine as a source of energy. Light breakfast with a bowl of oatmeal with a bit of a mixture of proteins or a bowl of fruit and vegetables.

- Healthy food and right before exercise.
Adjust your eating schedule by the duration and intensity of exercise. You must have enough energy before exercising, especially if done in the morning. If you do not have enough time, eat foods that are easily digested like a smoothly, soup or yogurt can be an alternative. If you have enough time, usually with a number of carbohydrate eat enough healthful bread, whole-grain, brown rice, fruits and vegetables to keep your body energized during exercise.

- Healthy food and right after exercise.
After maximal exercise, your body's intake of possible shortages. The best time to fill it is 30-45 minutes after you finish exercising. Your muscles are starving need a healthy carbohydrate like: Fruits, vegetables or whole grains and one serving of protein.

- Healthy meals and snacks
Half or more of the food we eat comes from outside, so the snack or meal out no longer a special case. Hold your desire to overeat when eating snacks. If you are trying to reduce calorie consumption, share your food with friends or replace the starch-rich meal supplement with vegetables.

- Healthy and appropriate food when shopping.
If you're shopping for groceries on an empty stomach, then you like a kid in a candy store - everything looks delicious. Eat healthy foods high in protein, fruit or handful of nuts before you go so it does not easily tempted. Eat before shopping, create shopping lists and remain disciplined.

- Healthy and appropriate food at night.
Many people consume most of their daily calories between dinner and bedtime. Those who eat or not eat light during the daytime to dinner does not give adequate intake required to perform daily activities for the brain and their muscles. Allocate your time eating and snacking in the afternoon, eat a light meal at dinner. If the desire for snacking after dinner unstoppable, eat pudding, fruit, handful of nuts or a cup of tea that rated its content or brush your teeth right after dinner to keep you do not eat anymore.

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Allergy Drugs Really Make You Fat?

People with allergies certainly can not be separated from the drug allergies, such as antihistamines. The effect of taking the drug immediately apparent allergy is drowsiness. But besides that, there are a lot of effect and intensity of drug side effects allergies differ from person to person.

In consultation with the doctor, actually you can reduce the side effects of allergy medicine if it should consume. Javed Sheikh, MD, Director of the Allergy Clinic at Beth Israel Deaconess Medical School and Harvard professor, describes some of the side effects of allergy medications that you should know and immediately consult a doctor if you experience it.

1. Improve appetite

Although there may be many reasons why you can not control the appetite, with an antihistamine drug consumption is to stimulate your appetite. If you're taking these medications regularly or for long term, you are also very likely to experience weight gain.

2. Decreased sexual desire

"Every drug allergy has an effect of depression that can reduce sexual desire," said Javed Sheikh, as quoted from Huffingtonpost.com. If sexual desire decline after you take allergy medication consult with your doctor, do not let too long.

3. Sense of smell changes

If you realize that your favorite food as good as usual, the problem is probably not due to loss of appetite. Preservatives and fragrances are added to the nasal spray is prescribed, can sometimes change the taste and aroma. You may not be sensitive or might be just the opposite, namely smell the food that is more sharp than usual.

4. Infertility in women

Although no studies have confirmed the relationship between allergy drug consumption and infertility, some fertility specialists believe that the drying of the mucous membranes caused by allergy medications, can cause infertility in women. Until there is convincing evidence, consult with your doctor if you are planning to become pregnant and have been taking allergy medicine for a long time.

5. Worry

If you often feel tired, difficulty sleeping or anxious after taking allergy medication, pseudo ephedrine may be the cause. This drug has the same effect with excessive coffee consumption. Stimulant properties of this drug effect on some people, such as heart palpitations, insomnia and anxiety.

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6 Best Food

The following six best food that is good enough to eat :

1. Grapefruit
Numerous studies show that the average consumption of grapefruit juice as much as 150 ml after every meal to reduce your weight about 1.8 kilograms (4 pounds) within two weeks. This is because grapefruit has a low glycemic index that can reduce insulin levels and cholesterol. The element named Inositol in this fruit is a natural fat-burning, while naringin elements in it are responsible for preventing accumulation of fat, and accelerates the metabolism and stimulates digestion.

2. Green tea
Green tea is more popularly known as cancer-preventing attacks. But, actually drink this one is also good for the body's metabolic processes, can reduce fat content. Non-fermented beverage is the best partner for lunch or dinner. Five cups of green tea a day can burn calories 70-80.

3. Low Fat Milk
To balance the needs of the body of calcium (1200 mg of calcium per day), your body also need to consume foods and beverages containing calcitriol, the content of substances in low-fat milk that makes the cells can burn fat.

From the results of the study, women who ate low-fat milk up to 3-4 times per day, able to burn 70 percent fat. Therefore, the calcium can make the body to consume fat faster than we need.

4. Mineral Water
If you do not drink enough water a day, you will find it hard to lose weight. Therefore, dehydration slows metabolism and can lead to a decrease in blood glucose levels, causing fatigue, and headaches. Consume 1.5 liters of water per day to speed up the metabolism by 30 percent.

5. Protein-Rich Foods
Protein is one of the most important element your body needs. Foods that contain lots of protein levels can speed up metabolism. The digestive system needs a lot of energy to digest protein than fat and starch, so the protein can be spelled quite helpful in burning calories.

Protein can reduce your weight by 30 percent. Protein can provide additional burning calories in the body, up to 150-200 calories per day. Foods containing protein are chicken breast, lean meat, fish, egg whites, and turkey.

6. Spicy Food
Spicy foods, especially red chillies, helps metabolize more quickly. This occurs because the content of these spices can stimulate the release of adrenaline in the body, which also helps your metabolism and burn calories faster.

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How to Lose Weight Quickly

- At breakfast, if could choose a high fiber foods plus orange juice beverage.

- If you like drinking tea, it's more better if you drink green tea, it can help to burn about more than 70 calories a day.

- And if you like drinking milk, better don't choose the full cream, you can consume low-fat milk.

- Drink more mineral water, Many people can not distinguish between hunger and thirst. When we feel hungry (though, actually thirsty), you will consume the food (which actually we doesn't need to consumption). then, how to distinguish? drinking a glass of water and wait until 10 minutes to know that you are still hungry. If yes, it means that you are really hungry.

- Eat slowly. Why Americans are more susceptible to obesity than the French? the answer is, not because Americans are eating more, but because French people's are really enjoy their food in every chew, so tend to eat slowly. This causes the stomach will feel full faster and ultimately help suppress appetite and eating. For those of you who are unfamiliar, try this trick: put a spoon or fork when you're chewing, drinking mineral water after each chew, and chew food a few times before swallowing.

- Use smaller plates. we usually spend food presented on a plate, no matter how many calories of food and size of these plates. To prevent this, use smaller plates. You will feel full by eating less.

- Limit your carbs. High-protein foods, such as fish, is the best dinner option to control body weight. This is because protein makes you full longer. If you want to consume carbohydrates, avoid the simple carbohydrates, because it is more likely to be stored as fat rather than used as energy.

I hope these tips can make you slim quickly and become more confident with losing weight.

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Drank Water before Eat can Lossing Weight?

A new study has found that middle-aged adults and older who drank two cups of water before eating foods with fewer calories, will lose more weight than the group who did not drink the water.

The researchers divided the two groups of obese men and women aged 55-75: one group was asked to follow a diet, low fat low in calories, while another group was asked to follow the same diet and drank two cups of water before breakfast, lunch and dinner.

After 12 weeks, people who drink water before eating has lost 15.5 pounds, compared with 11 pounds for those who do not drink the water. The difference of weight loss both groups nearly 30%.

The researchers got the idea for weight loss programs from their previous research. They found that when middle-aged adults and older to drink water before eating, their food fewer calories between 75 and 90 calories.

Although they are not sure about that, but drinking water will compensate by eating more throughout the rest of the day, said senior researcher Brenda Davy, professor in the Department of Nutrition, Food and Sports at Virginia Tech. But after 12 weeks of diet, it did not happen.

"Drinking water is a fairly simple strategy that can help people trying to lose weight," said Davy. "We're not saying, 'Drink more water and body fat will melt away'. But for people who are trying to lose weight and try to follow a low calorie diet, they can try."

The results of this study will be presented at the annual meeting of the American Chemical Society in Boston, next week.

"One of the most annoying problem with dieting is how difficult it is to maintain weight loss long term," said Davy. After 12 weeks, Davy and his colleagues continue to follow the participants.

After one year, preliminary data showed that those who continue to drink water before eating not only maintain weight, but continued to lose weight an average of 1.5 pounds.

"But the group drank water before meals come with a warning: this method only works if you are already middle-aged or older," said Davy.

Previous research has shown that in the group drinking water before eating aged 18-35, did not cause them to consume fewer calories at dinner, said Davy.

In older people, it takes longer to empty the stomach. This allows water to help them feel fuller and less hungry. "While the young people, the water will soon leave the stomach," said Davy.

Barry Popkin, director of the Obesity Nutrition Research Center at the University of North Carolina said the findings 'promising'. His research showed people who drink lots of water is slightly sweet, eat more fruits and vegetables, eat fewer calories overall during the day.

"One culprit in the epidemic of obesity is that Americans consume about 300 calories more a day in sweet drinks than they did 30 years ago," Popkin added. That includes soda, drinks and fruit juices with added sugar, sports drinks and sweet tea.

"If you drink more water just before eating, there is the potential you may reduce your food intake," Popkin said. "We worry about the effort to encourage people to drink water to replace all the calories from the drinks we drink."

"Another challenge to the group meninum water before eating is a strategy of weight loss make people want to do it," said Carla Wolper, assistant professor at the Center for Eating Disorders at Columbia University and a member of the researcher in New York Obesity Research Center at St. Luke's Hospital in New York City.

The same applies to drink more water. Even small changes that seem to require a commitment. "Changing patterns of complex behavior, and it takes time and energy," said Wolper.

"Experts often recommend a diet of non-calorie beverages like soda with lemon, diet soda or tea to help resist the urge to nibble after dinner," said Wolper.

Read More → Drank Water before Eat can Lossing Weight?

Lower 5kg Within a Month

Actually we all meant as a "lose weight" is to lower lipid levels that accumulate in our bodies.

To reduce levels of fat and control weight permanently, then we need to consider those elements that involve the incoming calories (through food and beverages) and calories out (through exercise and metabolism). Lose five pounds of fat in one month is a big challenge, but still very realistic for anyone who has a big motivation. Because basically there are no successful people who have great motivation to conquer the small challenge.

Below is the most powerful diet tips:

1. Reduce, do not add or better yet, avoid the consumption of foods or beverages that contain: sugar, oil, butter, margarine, lard, coconut oil, animal fats, alcohol, salt.

2. Replace foods that reduced / avoided above by fulfilling the need: vegetables (3-5 cups per day), low-fat protein (3-5 hands every day) and fruit (1-2 pieces per day).

3. Use the type of presentation of the foods that are low or do not use fat: stir-fry (with the replacement of oil or without oil), steamed, boiled, grilled, roasted.

4. Eat on time, avoid skip meals.

In addition to diet tips, there are some sports the most effective strategies to slow the aging process:

1. Perform weight training the entire body and specifically in the stomach: 3 x per week @ 30 minutes.

2. Do aerobic exercise (treadmill, jogging, aerobics, swimming, cycling, sports games, up and down stairs, relaxed way) 3 x per week immediately after @ 60 minutes of weight training.

3. If not done immediately after aerobic exercise weight training, do it before breakfast.

4. Make sure that during aerobic, you reach the number of heartbeats:
- 140-160 beats per minute, if you are 20 years of age
- 130-150 beats per minute, if you are 30 years of age
- 120-140 beats per minute, if you are 40 years of age
- 110-130 beats per minute, if you are 50 years of age
- 100-120 beats per minute, if you are 60 years of age
- 90-110 beats per minute, if you are 70 years of age

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Did You Already Eat Breakfast Properly?

Is often tired, drowsiness, sluggish and problematic weight? It all started from wrong in choosing breakfast. Most people eat based on the desire of their eyes. Or in other words, their eyes to determine whether they need to eat and what foods should be eaten. In reality, the eye had nothing to do with food. But the pancreas was the one who organized everything! The pancreas is an organ in our body that produces Gastric Juice and Insulin.

Did You Know?

Our body consists of 100 trillion cells and 114 types require different nutrients. And that we should meet! Our bodies wake up in the morning and demanded that 114 kinds of nutrients. And ... what food we give to our bodies in the morning?

Breakfast Carbohydrates

In the morning, simple carbohydrates (refined cereals, white bread, toasted bread, rice) will cause blood sugar levels raise suddenly, which causes the body to release a large amount of insulin. The result is a decrease in the level of blood sugar levels and the desire to eat more carbohydrates. This cycle is repeated 2-3 times a day. And the cycle of ups and downs of blood sugar levels are working aggravate pancreatic and weaken. This is one of the main reasons for the cause of diabetes, high blood pressure and weight gain.

No Breakfast

When you skip breakfast, your blood sugar will go down / drop below normal levels. You will feel hunger and decreased energy levels. You will return to consume simple carbs to get the sugar levels increase rapidly to cope with hunger and decreased energy that you experience. These simple carbohydrates will cause an increase in blood sugar levels suddenly which causes the body to release a large amount of insulin. Insulin will take the excess sugar in the blood and turn it into fat. The result is a decrease in blood sugar levels and the desire to eat more carbohydrates. This cycle is repeated 2-3 times a day. And the cycle of ups and downs of blood sugar levels are working aggravate pancreatic and weaken. This is one of the main reasons people with diabetes, high blood pressure and weight gain.

So, what is Right for My Breakfast?

The answer is Breakfast Based on Protein. Breakfast like this will supply our bodies with essential nutrients and energy without increasing blood sugar and insulin levels. Breakfast this morning will keep us from dependence on carbohydrates every day. In this way your appetite can be well controlled, the desire to eat carbohydrate foods (snacks, chocolates, cakes, junk food, soft drinks, rice and noodles) will be reduced. As a result the agency will use the excess fat stored in the body for energy or as a source of energy.

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3 Diet Rules

What kind of diet that match with me?

Many types of diets that offer rules and requirements of each version. In addition to assert the difference between a diet with others, in fact these rules ultimately create more confusion than provide solutions.

I am often asked to comment on the types of specific diets, like Atkins Diet, Food Combining Diet, Diet According To Blood Type, and others.

Virtually all types of diet is fine, because each has its research, consideration, and the logic of each. To ensure that diets which work for you, make sure you have considered the following points:

1.  Diet does not cause fatigue and hunger, the diet provides energy and a chance to eat enough.

2.  Is not monotonous diet, the diet offers a variety of food solutions for the complete nutritional spectrum.

3.  Diet is giving positive results on health and body composition.

4.  Diet can be run for life.

5.  You have to first consult your doctor before changing your diet.

Read More → 3 Diet Rules

10 Simple Ways Healthy Diet

here's the 10 Simple Ways Healthy Diet for you that want to lose weight healthy:

1. First, identify your own body
Stop comparing it with the body of your friends. When you're familiar with the workings of the body itself, it will be easier to satisfy what they need.

2. Eat regularly with a menu and a considerable portion
As the saying goes, "Eat before hungry and stop before full".

3. More consumption of fruits and vegetables
Slim people's eat an average of more than one serving of fruit and eat more fiber and less fat than fat people's. That the results of research published in the Journal of the American Dietetic Association in 2006.

4. Don't forget breakfast
Start the day with a breakfast menu and the portion that is enough, it will help reduce your calorie intake throughout the rest of the day.

5. Drink more water
Inadequate water you need a minimum of two liters per day.

6. Exercise
Make it as an activity that can not be compromised again, aerobics with favorite music can be a fun activity. Invite families to come to move, initially perhaps a little strange to hear it. But once you start, you might forget to stop.

7. Sugar free
Try two weeks without any sugar. It feels amazing to know that your appetite usually can not keep to gradually disappear.

8. Do not engage in extreme actions
Mean extreme actions such as not eating at all for the skinny in quick time. The best thing is to eat little portions, which includes three nutrients needed by the body and two snacks each day for a more efficient metabolism.

9. Brush your teeth immediately
After dinner immediately brush your teeth to remind yourself that meal time is up.

10. Do not even time to compensate for feelings of food
Habits are not very good when we eat too much when we're feeling bad or overly excited. In general, people who are too carried away just a bit hard to control his diet.

Read More → 10 Simple Ways Healthy Diet

Burn Fat with Lazy Way

I want to share ways to lose weight with lazy way.

Follow these steps:

1. For conditioning, Increase lazy behavior follows:
- Lazy dinner at the hours of 7 pm
- Lazy eating fried foods
- Lazy eating meatballs & noodles
- Lazy to buy expensive foods (a junk food, friendly and not wasteful calories)
- Lazy eating rice

2. Do Push Up oblique
though you are lazy sport, it is important to know that the lower abdominal muscles was a result of sagging muscles of the thigh and calf muscles are not flexible and strong. To reduce it, Do Push Up oblique.
To do it, stand facing a wall about five feet away or on the sink table of your house, which is roughly the weight of the body strong.
Then place your palms on the wall at shoulder level, then Push Up! there is no mandatory number of times, just do how many you can do.
What you must remember when you Push up, feel the muscle strain that occurs in the legs, thighs, abdomen, chest and shoulders. Feel your stomach muscles will be so tight.

3. massage the entire body
sometimes, massage the entire body once in 2 weeks.

4. drink lemon before sleep night and after woke up
Drink about 3 tablespoons (or more) mixed it with water (don't use hot water), lime juice serves as a refresher liver organ. It is known that the liver is responsible for the management of fat in our body.

that's the way to burn fat with lazy way, hope you can have a ideal weight. Or you can do the 10 Simple Ways Healthy Diet.

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Mediterranean Diet Plan Weight Loss

Mediterranean diet is diet with more eating fruit and vegetables, replaces butter with olive oil and canola oil. using herbs and spices instead of salt.
this diet also can strengthen bones, reduce fat belly, and boost energy and brain power, it's also said Mediterranean diet can reduce heart disease, certain cancers.

Mediterranean diet Pyramid:

Mediterranean Diet Pyramid

Hoda's 7-day Plan Mediterranean Diet :

Hodas Mediterranean Diet Plan

Eat on a schedule: Have a meal or snack at least every four to five hours.
Mix and match any of the meal and snack options. Repeat favorite meals/snacks as often as you’d like.
Plan your menu the night before, so you’re armed with a game plan.
Drink water throughout the day and keep a water bottle on hand for continuous sipping.
Enjoy up to one glass of wine each day along with a meal.
Stick with “legal eats” when watching TV or a movie: light popcorn or veggies only.
Enjoy unlimited amounts of non-starchy vegetables (carrots, tomatoes, peppers, celery, cucumbers, etc.) at any point in the day.
Indulge in one optional “daily cheat.” It could be a small handful of French fries or two bites of anything that looks delicious.

*noted from today.com

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