MEDITERRANEAN
The Mediterranean diet is a way of eating inspired by the traditional foods and cooking styles of countries bordering the Mediterranean Sea, like Greece, Italy, and Spain. It emphasizes plant-based foods like fruits, vegetables, whole grains, and nuts, with olive oil as the primary fat. Regular physical activity and meals shared with family or friends are important aspects of the lifestyle. Overall, the Mediterranean Diet is not just about food, but a holistic approach to healthy living.
MEDITERRANEAN DIET BASICS
Key Features
- Plant-Based Focus: Focus of fruits, vegetables, whole grains, legumes, nuts, and seeds.
- Healthy Fats: Olive oil is the primary heart-healthy fat source.
- Fish and Seafood: Recommended at least twice a week.
- Moderate Dairy: Dairy, mainly cheese & yogurt, is consumed in moderate amounts.
- Limited Red Meat: Red meat is eaten sparingly.
- Herbs and Spices: Herbs like basil, oregano, garlic, and rosemary are used to enhance flavor, reducing the need for added salt.
FOODS TO EAT
Whole Grains:
- Whole wheat, quinoa, oats, brown rice
Fruits and Vegetables:
- Leafy greens, tomatoes, olives, citrus, berries, apples, melon
Legumes and Nuts:
- Beans, lentils, and nuts which are rich in protein and fiber
Fish and Seafood:
- Fatty fish like salmon, sardines, and mackerel are excellent choices.
Healthy Fats:
- Extra virgin olive oil
Herbs and Spices
- Rosemary, garlic, basil, thyme, cumin, saffron, mint, coriander
FOODS TO AVOID
Processed Foods:
- Low in essential nutrients such as fiber, vitamins, and minerals
- High in unhealthy fats
- High in sugar
- Contain preservatives that are often linked to cancer and obesity
Sodas and fruit juices
- Contain very little nutritional value
- Cause sugar spikes and make you feel hungrier
Processed Meats
- Hot dogs, bacon, and sausage which heighten the risk of heart disease and cancer
Hydrogenated Oils
- A key source of trans fats, linked to chronic diseases
Please note: This website is for informational purposes only. Always consult your Physician before starting a new diet program.