Mediterranean Diet: A Beginner’s Guide


Mediterranean Diet: A Beginner’s Guide

In 1960, the Mediterranean diet was the traditional foods the people of Greece and Italy used to eat. It was discovered by researchers that this individuals had low risk of lifestyle diseases and were healthier, compared to the Americans.

Unwrapped in studies, the Mediterranean diet is capable of causing weight loss, prevent strokes, premature death and type two diabetes.

This article reveals the Mediterranean dietary pattern and according to studies suggests it is a healthy way of eating. A general guideline, this piece of work should be considered.


Basics of the Mediterranean Diet


Mediterranean Diet: A Beginner’s Guide


Eat frequently: Fruits, nuts, vegetables, potatoes, whole grains, seeds, legumes, spices, virgin olive oil, herbs, seafood and spices.

Eat Moderately: cheese, yogurt, poultry and eggs.

Eat rarely: Red meat.

Abstain from: Processed food, processed meat, refined oil, sugar-coated beverages, refined grains and foods with added sugar.



Abstain From These Unhealthy Foods


  • Processed meat: Hot dogs, processed sausages, etc.


  • Trans fats: The kind of fat found in margarine and other processed foods.


  • Added sugar: Table sugar, soda, ice cream, candies, etc.


  • Refined oils: Cottonseed oil, canola oil, soybean oil, etc.


  • Refined grains: the likes of pasta made out of refined wheat, white bread, etc.


  • Highly processed foods: Any food that looks like a product of a factory.

 

Foods to Consume


Partly as a result of the different types of food eaten in a Mediterranean diet by different countries, classifying exact what foods belong the Mediterranean diet is difficult.

The diet focused by studies was seen to be more of plant based and less of animal foods. That being said, eating seafood twice a week is recommended.

Your diet should revolve around the below listed unprocessed, healthy Mediterranean diet.


  • Seeds and nuts: Hazel nuts, cashews, pumpkin seeds, almonds, walnuts, macadamia nuts, etc.


  • Vegetables: cauliflower, Brussels sprouts, tomatoes, spinach, broccoli, onions, cucumbers, kale, etc.


  • Tubers: Yams, sweet potatoes, turnips and tomatoes, etc.


  • Fruits: Grapes, oranges, pears, strawberries, apples, bananas, melons, dates, peaches, figs, etc.


  • Legumes: chickpeas, beans, lentils, peanuts, pulses, peas, etc.


  • Whole grains: Buckwheat, pasta, whole oats, barley, brown rice, whole-grain bread and rye.


  • Eggs: Duck eggs, chicken and quail.


  • Herbs and spices: Cinnamon, sage, nutmegs, garlic, mint, rosemary, basil, pepper, etc.


  • Seafood: Tuna, shrimp, mackerel, salmon, trout, sardines, oyster, crab, clams, mussels, etc.


  • Diary: Greek yoghurt, cheese, yoghurt, etc.


  • Healthy Fats: Avocado oil and avocados, olives, extra virgin olive oil, etc.


  • Poultry: Duck, chicken, turkey, etc.



Drinkables


On a Mediterranean diet, water should be your pal.

Red wine is also encouraged but in moderate quantity, one glass of red wine a day.

Wine consumption while on a Mediterranean diet is totally optional, anyone with alcohol or addiction issues should abstain from it.

Avoid consuming sweetened beverages and fruit juice that are high in sugar, sugar-free coffee and tea are acceptable.


Final words


As there isn’t any particular diet categorized under the Mediterranean diet, it generally encourages the healthy consumption of plant foods, low animal foods consumption and high seafood consumption.

Lots of unique books and recipes have been written about the Mediterranean diet, these books and recipes can easily be found in the internet. Key in these keywords “Mediterranean recipes”, you will be exposed to lots of tips for tasty Mediterranean meals.

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