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Mediterranean Diet


MEDITERRANEAN DIET

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WHAT IS MEDITERRANEAN DIET

There is no exact definition for the Mediterranean diet.it is a blend of the basics of healthy eating with the traditional flavors and cooking methods of the Mediterranean countries. It typically consists of vegetables, fruits, whole grains, olive oil, nuts, and seeds.

ORIGIN OF MEDITERRANEAN DIET

The concept of a Mediterranean diet was developed by the food patterns of Crete, Italy, and Greece in the early 1960s. It is observed that coronary heart diseases are fewer in these countries when compared to the U.S and Europe.

                 
credit: third party image reference

    Main components of the Mediterranean diet include:

    • Daily consumption of vegetables, fruits, whole grains, and nuts 
    • Weekly intake of fish, poultry, beans, and eggs
    • Moderate portions of dairy products
    • Limited intake of red meat
HEALTH BENEFITS

There are many health benefits in this diet plan,

  • Reduced risk of cardiovascular diseases
  • Weightloss 
  • Decrease the risk of type 2 diabetes
  • Reduces the risk of cancer

FOODS ALLOWED
  • Eat daily: Vegetables, fruits, nuts, seeds, legumes, potatoes, whole grains, herbs, spices, fish, seafood, and extra virgin olive oil.
  • Eat-in moderation: Poultry, eggs, cheese, and yogurt.
  • Eat only rarely: Red meat

FOODS  NOT ALLOWED

credit: third party image reference

  • Refined grains, such as white bread, white pasta, and pizza.
  • Foods that contain white flour
  • Refined oils, which include canola oil and soybean oil.
  • Foods with added sugars, such as pastries, sodas, and candies.
  • Deli meats, hot dogs, and other processed meats.
  • Processed and packed foods.

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WHAT TO EAT

Here is a 7 days diet plan for breakfast, lunch, and dinner

       credit: third party image reference

 These tips will help you get started:

  • Eat more fruits and vegetables. Aim for 7 to 10 servings a day of fruit and vegetables.

  • Opt for whole grains. Switch to whole-grain bread, cereal and pasta. Experiment with other whole grains, such as bulgur and farro.

  • Use healthy fats. Try olive oil as a replacement for butter when cooking. Instead of putting butter or margarine on bread, try dipping it in flavored olive oil.

  • Eat more seafood. Eat fish twice a week. Fresh or water-packed tuna, salmon, and trout are healthy choices. Grilled fish tastes good and requires little cleanup. Avoid deep-fried fish.
    credit: third party image reference

  • Reduce red meat. Substitute fish, poultry, or beans for meat. If you eat meat, make sure it's lean and keep portions small.

  • Enjoy some dairy. Eat low-fat Greek or plain yogurt and small amounts of a variety of cheeses.

  • Spice it up. Herbs and spices boost flavor and lessen the need for salt.

BOTTOM LINE

The Mediterranean diet is that it’s not a magic bullet. It’s not about one particular food that offers special benefits. It’s about eating a simple, plant-based diet, based on regional, local, nutrient-dense foods. It’s about savoring the flavors of foods and making the most of the foods available to us.

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