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Mediterranean diet ratios

dewpetals
dewpetals Posts: 68 Member
edited September 2024 in Food and Nutrition
I want to start eating more in line with a Mediterranean diet. I found Dr. Steve Parker's http://advancedmediterraneandiet.com website particularly helpful. But I don't know how to set up or rather what to set my carb/protein/fat ratio's at in my calculator. Any suggestions?

Replies

  • dewpetals
    dewpetals Posts: 68 Member
    I emailed the doctor and what do you know, he emailed me back!

    Here's the email:

    The average young child should do well with a reduced-carbohydrate Mediterranean diet. Compared wth the Ketogenic Mediterranean Diet, I'd suggest more fruits, higher-carb vegetables (rice, potatoes, peas, etc), legumes (e.g., beans), and whole grains for healthy younger children. I recommend against alcohol consumption in children.

    The Ketogenic Mediterranean Diet provides 7-10% of calories from carbohydrate, 55-65% from fat, 22-30% from protein, and (for wine-drinkers) 5-10% from alcohol. Moving into a Low-Carb Mediterranean diet by adding more carbs would change the macronutrient ratios to 20-30% of total energy (calories) from carbohydrate, 18-24% from protein, 50-60% from fats, and 5% from alcohol.

    If not drinking wine or alcohol, just allocate those calories among all three: carbs, proteins, fats.

    I have to check out the MyFitnessPal app, for my own education.

    I hope this is helpful. Let me know if any other questions arise.

    Best wishes.

    -Steve
  • goldfinger88
    goldfinger88 Posts: 686 Member
    The traditional Med diet is 40/40/20
  • sharebear2012
    sharebear2012 Posts: 122 Member
    While I was in Portugal for a couple of weeks I ate the Mediterranean diet of the area. Lots of fish (low calorie, high quality protein. Lots of vegies. Little starch. A bit of bread in the morning only and some fruit with cheese. Ate well, drank wine. Lost 2 pounds without trying. Healthy balanced and was never hungry. Its a lot about little meat, little starch and lots of vegies, fruit and fish, some poultry. Good luck!
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