Looking for a healthy and delicious way of eating that can benefit your overall health? Look no further than the Mediterranean Diet!
In this beginner’s guide to the Mediterranean Diet, we will explore everything you need to know about this popular way of eating. From what it is and its principles, to the benefits it offers for your health, we will cover all the important aspects of the Mediterranean Diet. Plus, we’ll share the foods to enjoy and foods to avoid to help you get started on your journey toward healthier eating.
So sit back, relax, and join us for the beginner’s guide to the Mediterranean Diet!
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What is the Mediterranean diet people living in Mediterranean countries such as Greece Italy Spain France and Morocco tend to live healthy and long lives one of the factors contributing to this excellent health is Diet they eat foods that are natural seasonal and healthy including quality fruits and vegetables olive oil and sources of
Protein that are good for the heart and the body the Mediterranean diet is an eating plan developed from the lifestyle habits of people living in Mediterranean countries after studying the Mediterranean diet nutritionists began recommending that people with weight management issues or anyone trying to stay lean and healthy adopt similar eating
Styles principles of the Mediterranean diet there is no mystery as to why the Mediterranean diet is so beneficial compared to the average American diet it’s low in sugar salt unhealthy fats and processed foods there are several important principles of the Mediterranean diet that you need to understand if you’re
Going to have Success With It first principle plant-based foods are best you’re going to build your meals from fresh seasonal fruits and vegetables as well as legumes nuts and whole grains you’ll want to use herbs and spices liberally too second principle oil is better than butter fats are okay
When you’re following the Mediterranean diet but eating the right kinds of fats is key that means trading in your butter or your butter substitute for something natural and heart healthy like olive oil if you look at the label on your olive oil in your pantry or at the grocery
Store you’ll notice it probably comes from a Mediterranean country it’s used liberally in their diet and you you need to get into the habit of doing that too third principle smart protein choices although red meat is consumed on the Mediterranean diet it’s not eaten every day instead you should get your
Protein sources from poultry and fish incorporate beef and other types of red meats only once a week eggs and cheese also provide you with good protein options and they are healthier than red meat fourth principle eat according to the season you won’t find many people in Mediterranean countries eating foods that aren’t
Seasonal they choose the freshest food possible and they know that to find the healthiest and best tasting options they have to eat what is grown locally and seasonally each meal should include whatever is available at the time such as squash in the fall and tomatoes in the summer fifth principle skip the salt
A lot lot of Mediterranean food doesn’t require salt because the recipes are full of natural flavorful and healthy herbs and spices substitute fresh or dried herbs and spices for salt whenever you can here’s a bonus principle red wine is a staple at every meal in Mediterranean countries enjoy a glass with your meal
Once in a while health benefits of the Mediterranean diet there are a number of Health benefits that come with the Mediterranean diet the most important benefit for most people is weight loss you won’t lose weight because you’ve dramatically reduced your caloric intake instead you’ll lose weight because you are eating foods that your
Body needs when you’re eating foods that are high in vitamins minerals fiber and protein your body will know exactly what to do with them this keeps your metabolism High naturally burning and flushing fat as your body adjusts to this new way of eating you’ll shed pounds quickly the diet is also a good
Choice for people with chronic illnesses associated with weight troubles if your weight has been a medical issue for you talk to your doctor about the Mediterranean plan to see if it would be a good match for your weight loss goals your heart will also benefit significantly from this eating
Plan as the diet limits salt intake many people have noticed that their blood pressure is lowered and their cholesterol counts are improved foods to enjoy on the Mediterranean diet when you’re following this eating plan you’ll be eating all of your favorite fruits and vegetables in abundance enjoy berries melon grapes apples and citrus
Fruits experiment with different vegetables and eat as much eggplant broccoli cauliflower spinach kale artichokes green beans olives avocados and tomatoes as you want beans are a big part of the Mediterranean diet too eat black beans red beans white beans and lima beans you should also enjoy nuts and seeds excellent Mediterranean friendly
Snacks include alond dates figs sunflower seeds and walnuts highi foods such as whole grain bread brown rice lentils and wheat are also encouraged while you’re eating on this plan you should also incorporate oils such as olive oil and avocado oil olive oil is an excellent fat to cook
With and you can use extra virgin olive oil to dress your salads and vegetables balsamic vinegar is also excellent and does a wonderful job of adding flavor to Meats cheeses and veggies your protein sources should consist of chicken other poultry fish and eggs turkey guinea fowl shrimp salmon Cod and
Sardines are great tasting foods that also pack a healthy punch all of your meals will ideally include one protein source and at least one serving each of vegetables and fruits the following small steps can help you get started on the Mediterranean diet eat fruits or vegetables with every meal including
Snack time go for whole grain bread whole grain pasta and brown or wild rice instead of white rice swap hamburger night for seafood night at least two times each week choose olive oil instead of margarine or butter drink skim milk instead of whole milk and eat non-fat
Yogurt instead of full fat yogurt do you need a crunchy snack choose car carrots and celery instead of crackers and pretzels experiment with Ancient Grains such as bogar and quinoa use spices and herbs to flavor food instead of fat and salt foods to avoid on the Mediterranean diet there is
No place in this eating plan for packaged processed foods or anything containing unnatural ingredients such as trans fats you’ll have to skip the fast food lines and forget the microwaved meals sweets such as Cookies Cakes and candies should only be enjoyed in moderation not as everyday snacks or
Desserts limit your red meat intake to one serving per week and avoid butter salt and other fats that are unhealthy if you want to adopt the Mediterranean eating plan the first thing you need to learn is how to shop and cook like a Mediterranean get to know the fish
Expert and the produce suppliers at your grocery store visit local farmers markets and shop for organic ingredients you’ll find that you’ll enjoy what you get to put on your Plate