Mediterranean diet plan encourages to follow an eating habit that help us to reach a specific goal such as weight loss. Mediterranean diet usually derived from the people who live in the countries around Mediterranean Sea, such as Spain, Greece, Italy and France.
Mediterranean diet focus on plant-based eating habit in which the diet is full of vegetables and healthy fats that can help in staying healthy.
Research and surveys have concluded that people living in these regions and following a proper Mediterranean diet tends to be healthier and have lower risk of chronic diseases as compared to people who follow other regular diet plans.
Mediterranean diet may have various health benefits, including reducing the risk of heart disease, stroke, and certain cancers.
Unlock a treasure trove of well-being with our exploration of the ‘Health Benefits of the Mediterranean Diet.’ From heart health to weight management, discover how embracing the Mediterranean diet’s rich array of fruits, vegetables, olive oil, and lean proteins can pave the way to a healthier, more vibrant life.
Table of Contents
What to include in Mediterranean Diet
Mediterranean diet doesn’t defines any particular meal plan or eating habit or what you should include. You can add fresh, frozen, dried or canned fruits and vegetables. It is recommended to check labels for added sugar and sodium.
- Vegetables: The diet is rich in fruits, vegetables, legumes, and nuts, providing a wide range of vitamins, minerals, and antioxidants. Tomatoes, broccoli, kale, spinach, onions, cauliflower, carrots, Brussels sprouts, cucumbers, potatoes, sweet potatoes, turnips
- Olive Oil as the Primary Fat Source : Olive oil is a staple in the Mediterranean diet and is used for cooking, dressing salads, and other culinary applications. It is high in monounsaturated fats which have many heart health benefits.
- Fruits: apples, bananas, oranges, pears, strawberries, grapes, dates, figs, melons, peaches
- Nuts, seeds, and nut butters: almonds, walnuts, macadamia nuts, hazelnuts, cashews, sunflower seeds, pumpkin seeds, almond butter, peanut butter
- Legumes: beans, peas, lentils, pulses, peanuts, chickpeas
- Whole grains: oats, brown rice, rye, barley, corn, buckwheat, whole wheat bread and pasta
- Fish and seafood: salmon, sardines, trout, tuna, mackerel, shrimp, oysters, clams, crab, mussels
- Poultry: chicken, duck, turkey
- Eggs: chicken, quail, and duck eggs
- Dairy: cheese, yogurt, milk
- Herbs and spices: garlic, basil, mint, rosemary, sage, nutmeg, cinnamon, pepper
- Healthy fats: extra virgin olive oil, olives, avocados, and avocado oil
- Physical Activity: Regular physical activity is an integral part of the Mediterranean lifestyle.
While following the Mediterranean diet, you can cook some healthy recipes which tastes better and keeps you healthy.
What to avoid in Mediterranean Diet
Avoiding foods with high sugar contains or sodium contains are good habit while following Mediterranean diet. Here are the listed food that you can avoid while following the diet plan.
- Sugar
- Refined grains
- Trans fats
- Processed meat
- Highly processed foods
Conclusion
The Mediterranean diet can help you achieve many health goals if you follow a good and healthy habit. There is no defined restriction in this diet plan and With its flavors and variety of foods that don’t cut out any food group, the Mediterranean diet is one such eating plan.
