Based on the traditional cooking styles of the countries surrounding the Mediterranean, the Mediterranean diet offers a diet plan that is beneficial for heart health as well as weight management (weight loss). When following this diet, you can eat a variety of plant foods as well as a moderate amount of fish, dairy, and poultry.
<h1 class="pgc-h-arrow-right" data-track="110" > what to eat</h1>
There are not many fasting foods in the Mediterranean diet. All food groups are encouraged, but there are some additional regulations. That said, even foods like red meat and added sugar can be added occasionally.
Compliant food
<h1 class="pgc-h-arrow-right" data-track="109" > vegetables</h1>
Vegetables are a nutrient that provides vitamins, minerals, fiber and phytochemicals. They make up a big part of the Mediterranean diet – but that doesn't mean your meals don't taste bad!
<h1 class="pgc-h-arrow-right" data-track="107" > fruit</h1>
The Mediterranean diet does not encourage the intake of added sugars, but natural sugars from your favorite fruits are welcome. These not only meet your sweet tooth needs, but also provide a lot of nutrients. Get creative! Eat some sour seeds from pomegranates, enjoy figs with a little goat cheese, or roast some ripe peaches.
<h1 class="pgc-h-arrow-right" data-track="32" > whole grains</h1>
Although they have become the opposite of certain circles, whole grains are certainly suitable for a healthy diet. In the Mediterranean diet, you can enjoy traditional delicacies such as wheat bread and whole wheat pasta.
<h1 class="pgc-h-arrow-right" data-track="112" > beans and lentils</h1>
Pulses are associated with multiple cultural ways of eating, such as Mexican cooking, but you might be surprised that they are also suitable for the Mediterranean diet. Beans and lentils are inexpensive, easy to prepare, and a good source of plant-based protein, making them an excellent food pantry staple.
<h1 class="pgc-h-arrow-right" data-track="113" > oil, vanilla, and fragrance</h1>
Olive oil is the backbone of Mediterranean food, offering wonderful fruity and spicy flavors. Rich in heart-healthy monounsaturated fats and antioxidants, this oil can be used for anything from salad dressings to dips to cooking.
<h1 class="pgc-h-arrow-right" data-track="114" > nuts and seeds</h1>
From almonds to walnuts; pumpkin seeds to sesame seeds – nuts and seeds should appear on your plate. While some people are scared off by their high calorie content, controlled servings provide healthy fats and proteins that will leave you feeling full and satisfied.
<h1 class="pgc-h-arrow-right" data-track="115" > fish</h1>
Fish is an excellent addition to the diet. It is rich in protein and omega-3 fatty acids. While fish intake varies from country to country in the Mediterranean, you want to eat at least two servings of fish per week.
<h1 class="pgc-h-arrow-right" data-track="116" > eggs</h1>
Eggs are an inexpensive source of protein and are very easy to prepare. In the Mediterranean diet, you can enjoy a moderate amount of eggs. Remember to add produce. Try scrambling eggs with chili peppers and onions for breakfast, or making asparagus stuffed omelets for dinner.
<h1 class="pgc-h-arrow-right" data-track="117" > dairy products</h1>
Although milk is not often consumed in the Mediterranean diet, you can add a small to moderate amount of cheese and yogurt to your meals. These dairy products provide calcium, which contributes to bone health.
<h1 class="pgc-h-arrow-right" data-track="118" > poultry (to taste</h1>).
Poultry, such as chicken and turkey, are a great source of protein and are generally low in saturated fat. You'll want to stick with the smaller poultry part while focusing more attention on the plant part on the plate.
<h1 class="pgc-h-arrow-right" data-track="119" > red wine (to taste</h1>).
A 2018 review of previous studies suggests that moderate consumption of red wine may have health benefits. However, there are several groups of people who should not drink red wine, even if they follow a Mediterranean diet — for example, those who struggle with alcohol addiction, those with liver problems, women who want to get pregnant, pregnant women, and lactating women. Depending on your medical history, consult your doctor to see if red wine is appropriate.
Substandard food
<h1 class="pgc-h-arrow-right" data-track="120" > red meat (excess</h1>).
Traditionally, the consumption of red meat in the Mediterranean diet is low. If you're a meat lover, don't worry. Try using raw lean meat as a small part of some meals, rather than the main focus of most meals.
Interestingly, a 2018 study published in the American Journal of Clinical Nutrition looked at including higher levels of red meat consumption in the Mediterranean-style diet.
Studies have found that even with higher intake of red meat, risk factors for cardiometabolic disease improve. If you don't want to reduce your red meat consumption and follow the rest of the core principles of the Mediterranean diet, you may still see some benefits.
<h1 class="pgc-h-arrow-right" data-track="123" > added sugars (not just occasionally</h1>).
Eating less added sugar is a smart move for all of us. The average U.S. adult consumes 19.5 teaspoons of sugar per day or about 66 pounds of added sugar per year. This far exceeds the recommendations of major health organizations. The recommended intake should be equal to or less than 6 teaspoons for women and equal to or less than 9 teaspoons for men.
When you follow a Mediterranean diet, it's okay to enjoy a sweet tooth occasionally (think birthdays, holidays, or other celebrations), but try to avoid daily indulgence.
<h1 class="pgc-h-arrow-right" data-track="124" > refined grains (occasionally</h1>).
Refined grains are stripped of their fiber-rich outer layers, making them unhealthier than whole grains. Stick to whole grains in this diet.
<h1 class="pgc-h-arrow-right" data-track="125" > other refined oils</h1>
Olive oil is an essential element of the Mediterranean diet. Since people believe that the benefits of diet stem from the sum of key foods and lifestyles, you need to avoid swapping it for another oil as much as possible.
<h1 class="pgc-h-arrow-right" data-track="126" > recommended time</h1>
There are no "official" meal times in the Mediterranean diet, although the three-meal structure of most cultures is similar to what you experience abroad. If you decide to start embracing this diet plan, if you're hungry, you'll probably eat three meals a day with a snack in between.
Interestingly, when you look at traditional Mediterranean culture, there are differences in size and tradition around these meals.
Mediterranean breakfasts tend to be on the smaller side, however, lunch is traditionally an important meal for people to enjoy leisurely at home with their families, rather than being eaten alone in a cubicle.
<h1 class="pgc-h-arrow-right" data-track="127" > resources and tips</h1>
Following a Mediterranean diet is not necessarily difficult, but it does require some planning. Here are some tips:
<h1 class="pgc-h-arrow-right" data-track="128" > uses high-quality olive oil</h1>
This should be the main source of oil for your preparation of food and most cooking. Sometimes people express concern about cooking with olive oil because they are told that smoke points are low. The smoke point of olive oil varies depending on the type (i.e. extra virgin, refined, etc.), but most should be suitable for medium stove cooking or oven cooking at around 400 degrees.
<h1 class="pgc-h-arrow-right" data-track="129" > try seafood</h1>
If you've never been a big fan of seafood, now is the time to try again. Toups recommends trying a variety of dishes to see which ones are most appealing.
"Grilled shrimp and grilled octopus have a pleasant meat texture, while salmon is buttery and almost as rich as a steak." She said. "Fried sardines or salmon patties are also a delicious option with almost no 'fishy smell'."
<h1 class="pgc-h-arrow-right" data-track="130" > stacked on agricultural products</h1>
If the most nutritious meal plans have one common element, it's the emphasis on vegetables and fruits. If the whole diet seems overwhelming, a good first step is to focus on filling your plate with produce.
Think of meat as a condiment or side dish, not as the focus of a whole meal. An oversized turkey leg with a few bites of broccoli is not the ideal dish for the Mediterranean diet. However, a vegetable salad paired with 3 ounces of roast turkey meets these parameters.
If you have certain food allergies or dietary restrictions, you can make minor adjustments to safely follow this diet:
Dairy-free: If you are allergic or intolerant to dairy products, you can still follow the Mediterranean diet. Since milk is not widely consumed, you can simply skip cheese and yogurt. If desired, you can opt for adding dairy-free alternatives, such as pure coconut milk yogurt.
Gluten-free: Whole grains are an integral part of the Mediterranean diet, but they don't have to be gluten-containing grains. Swap your wheat products for other gluten-free whole grains such as brown rice, quinoa, buckwheat, or amaranth.
Similarly, if you have one of the following conditions, you may need to make some minor modifications while following this plan:
Pregnancy: If you're pregnant, you'll want to skip the red wine in the Mediterranean diet. Currently no alcohol is considered safe during pregnancy.
Alcohol addiction: This is another situation where you'll want to skip alcohol intake, but it's safe to follow the rest of the dietary advice.
Diabetes: This diet is nutritious, but some meals may be high in carbohydrates. Fortunately, most of these carbohydrates are high-fiber choices, and they have a slower impact on blood sugar. You still need to consult your doctor or dietitian about meal planning tips to ensure stable blood sugar levels.