New to mediterranean diet

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bueale
bueale Posts: 4 Member
in Food and Nutrition
Hello,
So recently my doctor asked me to start taking Lipitor to bring my BP down and suggested I look into the mediterranean diet. I've looked it up a bit but was wondering if anyone was currently following those guidelines and what they eat to stay at about 1500 calories per day.

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  • yarwell
    yarwell Posts: 10,477 Member
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    It's a mile wide target so you should be able to hit it. Lipitor isn't a BP med ?

    Fish, veg, olive oil, chicken, nuts.
  • jgnatca
    jgnatca Posts: 14,464 Member
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    To get used to this diet I suggest you work over lunch and dinner first. Simply log your foods and stop when you get to 1500. The Mediterranean diet includes lots of fresh vegetables so filling out your plate that way will make this fairly easy.

    Mediterranean-Platter1.jpg
  • jgnatca
    jgnatca Posts: 14,464 Member
    edited April 2016
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    The National Geographic travel catalogue features a North African stew pot called a tajine, but a slow cooker could make this almost as well.

    http://ethnicspoon.com/moroccan-chicken-tagine/

    moroccan-tagine-1.jpg
  • jgnatca
    jgnatca Posts: 14,464 Member
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    My very favourite tuna salad, and I'm not a fish lover:
    http://www.hummusapien.com/mediterranean-tuna-salad/
  • RodaRose
    RodaRose Posts: 9,562 Member
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    Blood pressure will usually come down with weightloss.
    http://www.discovergoodnutrition.com/2013/10/1500-calorie-diet-plan/
    1500 calorie diet plan overview
    This plan calls for three meals and two snacks each day. Here is the basic breakdown for the 1500 calorie diet plan:

    Breakfast: 1 Protein + 1 Fruit (+ vegetables if desired)

    Lunch: 1 Protein + 1 Vegetable + Leafy Greens + 1 Starch + 1 Fruit

    Snack: 1 Protein Snack + 1 Vegetable

    Dinner: 2 Protein + 1 Starch/Grain + 2 Vegetables + Leafy Greens

    Snack: 1 Fruit

    Daily Totals: 4 Protein, 3 Fruit, 4-5 Vegetables, 2 Starch/Grain, 1 Protein Snack, Leafy Greens

    Of course one does not have to eat throughout the day with snacks. Some people eat only two or three meals and skip the snacks.

  • BurnWithBarn2015
    BurnWithBarn2015 Posts: 1,026 Member
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    I eat pretty much this way

    BP was rocking sky high when i started and came down after about 3 months

    Now after losing 130 lbs it is normal

    I eat everything but dont use salt...so i dont add salt to my meals
    Lots of veggies/nuts/fruits/yogurt/legumes/meat fish and eggs/herbs and spices etc and some oils

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