summersalt
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The Mediterranean diet is based on the traditional foods that people used to eat way back in 1960s in countries like Italy and Greece.
The Mediterranean Diet is abundant in fruits, vegetables, whole grains, legumes and olive oil.
It features fish and poultry—lean sources of protein—over red meat. Red wine is consumed regularly but in moderate amounts
The Mediterranean diet should never feel restrictive. Instead, it’s an enlightened way of eating defined by plant-based foods such as vegetables, fruits, healthy grains, legumes, nuts, and seeds.
There is no perfect way to follow the Mediterranean diet, as there are many countries around the Mediterranean Sea and people in different areas may have eaten different foods.
Studies have shown that the Mediterranean diet can cause weight loss and help prevent heart attacks, reduced levels of inflammation, strokes, type 2 diabetes, stroke and Alzheimer’s disease, and premature death.
The Basics of a Mediterranean Diet
You should avoid these unhealthy foods and ingredients:
Exactly which foods belong to the Mediterranean diet is controversial, partly because there is such variation between different countries.
The diet examined by most studies is high in healthy plant foods and relatively low in animal foods.
However, eating fish and seafood is recommended at least twice a week.
The Mediterranean lifestyle also involves regular physical activity, sharing meals with other people and enjoying life.
You should base your diet on these healthy, unprocessed Mediterranean foods:
Water should be your go-to beverage on a Mediterranean diet.
This diet also includes moderate amounts of red wine — around 1 glass per day.
However, this is completely optional, and wine should be avoided by anyone with alcoholism or problems controlling their consumption.
Coffee and tea are also completely acceptable, but you should avoid sugar-sweetened beverages and fruit juices, which are very high in sugar.
The Bottom Line
Though there is not one defined Mediterranean diet, this way of eating is generally rich in healthy plant foods and relatively lower in animal foods, with a focus on fish and seafood.
You can find a whole world of information about the Mediterranean diet on the internet, and many great books have been written about it.
Try googling “Mediterranean recipes” and you will find a ton of great tips for delicious meals.
At the end of the day, the Mediterranean diet is incredibly healthy and satisfying. You won’t be disappointed.
The Mediterranean Diet is abundant in fruits, vegetables, whole grains, legumes and olive oil.
It features fish and poultry—lean sources of protein—over red meat. Red wine is consumed regularly but in moderate amounts
The Mediterranean diet should never feel restrictive. Instead, it’s an enlightened way of eating defined by plant-based foods such as vegetables, fruits, healthy grains, legumes, nuts, and seeds.
There is no perfect way to follow the Mediterranean diet, as there are many countries around the Mediterranean Sea and people in different areas may have eaten different foods.
Studies have shown that the Mediterranean diet can cause weight loss and help prevent heart attacks, reduced levels of inflammation, strokes, type 2 diabetes, stroke and Alzheimer’s disease, and premature death.
The Basics of a Mediterranean Diet
- Eat:Vegetables, fruits, nuts, seeds, legumes, potatoes, whole grains, breads, herbs, spices, fish, seafood and extra virgin olive oil.
- Eat in moderation:Poultry, eggs, cheese and yogurt.
- Eat only rarely:Red meat.
- Don’t eat:Sugar-sweetened beverages, added sugars, processed meat, refined grains, refined oils and other highly processed foods.
You should avoid these unhealthy foods and ingredients:
- Added sugar:Soda, candies, ice cream, table sugar and many others.
- Refined grains:White bread, pasta made with refined wheat, etc.
- Trans fats:Found in margarine and various processed foods.
- Refined oils:Soybean oil, canola oil, cottonseed oil and others.
- Processed meat:Processed sausages, hot dogs, etc.
- Highly processed foods:Anything labeled “low-fat” or “diet” or which looks like it was made in a factory.
Exactly which foods belong to the Mediterranean diet is controversial, partly because there is such variation between different countries.
The diet examined by most studies is high in healthy plant foods and relatively low in animal foods.
However, eating fish and seafood is recommended at least twice a week.
The Mediterranean lifestyle also involves regular physical activity, sharing meals with other people and enjoying life.
You should base your diet on these healthy, unprocessed Mediterranean foods:
- Vegetables:Tomatoes, broccoli, kale, spinach, onions, cauliflower, carrots, Brussels sprouts, cucumbers, etc.
- Fruits: Apples, bananas, oranges, pears, strawberries, grapes, dates, figs, melons, peaches, etc. The best time to eat fruit, would be when you would normally crave a sugar fix such as in the afternoon or after dinner.
- Nuts and seeds:Almonds, walnuts, macadamia nuts, hazelnuts, cashews, sunflower seeds, pumpkin seeds, etc.
- Legumes:Beans, peas, lentils, pulses, peanuts, chickpeas, etc.
- Tubers:Potatoes, sweet potatoes, turnips, yams, etc.
- Whole grains:Whole oats, brown rice, rye, barley, corn, buckwheat, whole wheat, whole-grain bread and pasta.
- Fish and seafood:Salmon, sardines, trout, tuna, mackerel, shrimp, oysters, clams, crab, mussels, etc.
- Poultry:Chicken, duck, turkey, etc.
- Eggs:Chicken, quail and duck eggs.
- Protein: Good proteins to eat include fish and shellfish, especially varieties packing omega-3 fatty acids. Don’t forget about plant proteins such as beans, legumes, nuts, and seeds—these foods contain unsaturated fats, fiber
- Dairy:Cheese, yogurt, Greek yogurt, etc.
- Herbs and spices:Garlic, basil, mint, rosemary, sage, nutmeg, cinnamon, pepper, etc.
- Healthy Fats: Extra virgin olive oil, olives, avocados and avocado oil. Olive oil is the primary healthy fat of the Mediterranean diet and is used for cooking, baking, sauces, vinaigrettes, and more. In addition to olive oil, the American Heart Association recommends healthy cooking oils such as canola, peanut, and safflower.
Water should be your go-to beverage on a Mediterranean diet.
This diet also includes moderate amounts of red wine — around 1 glass per day.
However, this is completely optional, and wine should be avoided by anyone with alcoholism or problems controlling their consumption.
Coffee and tea are also completely acceptable, but you should avoid sugar-sweetened beverages and fruit juices, which are very high in sugar.
The Bottom Line
Though there is not one defined Mediterranean diet, this way of eating is generally rich in healthy plant foods and relatively lower in animal foods, with a focus on fish and seafood.
You can find a whole world of information about the Mediterranean diet on the internet, and many great books have been written about it.
Try googling “Mediterranean recipes” and you will find a ton of great tips for delicious meals.
At the end of the day, the Mediterranean diet is incredibly healthy and satisfying. You won’t be disappointed.