The Mediterranean Diet, Food List, Health benefits, Complete Guidance

What is Mediterranean Diet?

Basically,Mediterranean diet is plant-based diet. In this diet, there is no more restrictions to eat or not eat. The people who live near Mediterranean Sea are mostly use this diet such as, in Italy, Croatia, and in Greece. This diet is totally heart health and long-term diet. In fact, this diet is life changing diet.

Food Groups Include

Mediterranean Diet, Food

The Mediterranean diet depends on all health and natural foods. The food group which are allowed are base3d on monosaturated fatty acids, omega 3 fatty acids and fibre.

In this diet such foods are include:

High fibre carbs like whole grain breads
Fish
Fresh fruits
Many types of beans
Olive oil
Cheese
Rarely deserts and sweets



Health benefits of Mediterranean diet

Although Mediterranean diet is the heathiest and social diet, that you can share your food with others. There are a lot of health benefits of Mediterranean diet, we are listed some health benefits:

1. Enhances life longevity.

2. It increases brain health.

3. Helpful in weight loss.

4. For good eyesight.

5. Improves your heart health.

6. Helps to take sound sleep.

7. Very helpful in depression.

8. It can help to maintain blood sugar level .

9. Decreases the risk of cancer.

10. This diet can inhibit the risks of heart stroke

11. Helpful in maintaining healthy weight.

12. Reduces anxiety.

13. This diet is very effective for menopause women.

14. Helpful in digestion and good for gut.


Is this diet helpful for weight loss?

The Mediterranean diet is quite simple and easy to continue even if you are travelling or go on trips. There are several restaurants available a in New York and other countries which have featured menu based on Mediterranean diet.

And ofcourse this diet is very helpful for loosing, maintaining and balancing the body weight. Several researches have shown that this diet to weight loss. Also, very effective for body health, specially heart health.
How Much Exercise Required with This Diet?

In Mediterranean diet you don’t need to follow high intensive gym or exercise. In this low-calorie diet, you just go for 30 mints walk, light physical activities to reduce weight and also risk of heart diseases.

For rapid weight loss results, one can do muscle strengthening exercises. Adults can follow these exercises in thrice a week along with Mediterranean diet for better results.


Easy to follow Mediterranean diet

Mediterranean diet is a lifestyle changing diet. Its reduces cardiovascular diseases. There are some simple and easy points, by which you can follow Mediterranean diet.

In breakfast: you can take oatmeal with nuts like walnuts, almonds and served with yogurt.
In lunch: you can eat a bowl of salad with fresh vegetables like tomatoes, avocado, lettuce leaves and green beans, topped with cheese and salsa.
In snack time: you can eat fresh or dried fruits i.e cashews, almonds fresh or humus.
In dinner: you can take barbeque marinated chicken breast served with cheese or meatless pasta and fresh vegetables salad with olive oil dressing.


Food to Eat in Mediterranean Diet

Mostly Mediterranean diet is highly plant based and low on meat and dairy. But in this diet food choices vary in different countries.

By following Mediterranean lifestyle, involves daily physical activities and freedom to enjoy meals with people.

These are some basic heathy and unprocessed foods for Mediterranean diet:

Seafood:

Fishes, crabs, shrimp, tuna, oysters, salmon etc.

Fruits:

Strawberries, figs, peaches, apples, oranges, grapes, banana, melons, etc.

Nuts and seeds:

Cashews, almonds, macadamia nuts, walnuts, hazelnuts, cashews etc.

Healthy Fats:

Olives, avocados, extra virgin olive oil and avocado oil.

Legumes:

Lentils, beans, peanuts, pulses and chickpeas, etc.

Tubers:

Yams potatoes, turnips and sweet potatoes etc.

Vegetables:

Onion, cucumbers, tomatoes, cauliflower, spinach, broccoli, sprouts etc.

Poultry:

Chicken, turkey, duck, etc.

Dairy:

Cheese, yogurt, Greek yogurt etc.

Whole grains:

Pasta, whole oats, grain bread, brown rice, corn, buckwheat, whole wheat, etc.

Herbs and spices:

Pepper, basil, garlic, mint, nutmeg, rosemary, cinnamon, sage etc.

Eggs:

Chicken and duck eggs.


Easy to Make Your Own Plate in Mediterranean Diet

Here we give you some important tips by which anyone can easily make their own plate in Mediterranean diet. These tips also help you to follow Mediterranean diet on daily basis. Start change in your life and make it healthy.

Always try to cook fresh and the good quality food.
70% portion of daily meal must be vegetables.
Mostly try to consume water all day and some wine in moderation in replace to other alcoholic beverages.
Always try to use extra virgin olive oil daily in your every meal.
In snack time mostly use avocadoes, nuts and olives.
Switch all white grains and breads into brown rice and whole grains in food.
Add legumes in your diet trice a week.
Try to add meat in less in menu.
Try to take sugar and sugary beverages in minimum amount.
In snack time mostly use avocadoes, nuts and olives.
Eat desserts rarely.


Food to Avoid in Mediterranean Diet

First of all you must see ingredients and macros labels carefully on any food item. These are some processed and unhealthy foods which you should avoid in the Mediterranean diet.

Refined oils:

Canola, soybean and cottonseed oil etc.

Refined grains:

White rice, white bread, refined pasta etc.

Added sugar:

Table sugar, ice cream, soda drinks, sweet candies etc

Unhealthy processed meat:

Hot dogs, etc.

Processed foods:

Foods which contains trans and unhealthy fats.


Healthy Snacks

In snack time, we give you some healthy options with in the Mediterranean diet.

Preferable snacks are:

You can eat fresh fruits like strawberries, grapes and oranges etc.
You can consume a small cup of yogurt
You can take a handful number of nuts.
You can take one whole-grain toast with avocado.
You can take figs and apricots as dried fruits.

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