Whole grains and starchy vegetables (potatoes, peas, and corn) A refrigerator and pantry full of nutritious foods are great to start with. But where do you go from there? How much of each food do you need? It's always best to talk to a dietitian for advice based on your needs when starting out. The following table provides general guidance on objectives and portion sizes, depending on the type of food. Potatoes are also part of the Mediterranean diet, which may surprise some.
Potatoes have a bad reputation, as they are not included in our five potatoes a day and are often fried or processed. But the Mediterranean diet includes about 3-4 servings per week. Eating potatoes with the skin on is a better way to get fiber and nutrients from potatoes. Rich in fruits, vegetables, whole grains and heart-healthy fats, the Mediterranean diet is delicious and nutritious. It can help control weight, protect the heart and prevent diabetes.
It may include a mix of fresh, frozen, dried and canned fruits and vegetables, but check package labels for added sugar and sodium. Many people wonder if you can eat potatoes in the Mediterranean diet. Experts recommend giving priority to non-starchy vegetables, such as dark green leafy vegetables, bell peppers and broccoli, among others. But you can definitely enjoy starchy options, such as potatoes, in moderation on a Mediterranean diet. A crucial fact to know before starting the Mediterranean diet is that not all olive oils are the same.
Foods in this Mediterranean category are nutrient-rich options and can contain a ton of fiber and plant-based proteins. In the same way, the Mediterranean diet works by providing you with an ideal combination of nutrients that harmonize to support your health. They have no place in the Mediterranean diet, although the World Health Organization reports that more and more young people in Mediterranean countries consume these foods as they adopt a Western diet. One of the reasons why the Mediterranean diet can be beneficial to health is that it provides a balance of nutrients and is adaptable and easy to follow.
Herbs and spices are nature's flavor bombs and are some of the reasons why Mediterranean foods taste delicious and smell amazing. You can make your diet more Mediterranean by switching from red meat to leaner protein sources, such as white fish, legumes and beans. There is some evidence that a Mediterranean diet rich in virgin olive oil can help the body eliminate excess cholesterol from the arteries and keep blood vessels open. Some diets, such as the traditional Japanese diet or the new Nordic diet, are well adapted to the principles of the Mediterranean diet, although they contain very different individual foods. Most Mediterranean foods emphasize eating more whole grains, and this is linked to a lower risk of chronic diseases, such as cardiovascular disease and cancer. Nuts and seeds make a great healthy Mediterranean snack, just look for salt-free or low-sodium options.
Research has demonstrated the benefits of the Mediterranean diet for many people, especially those at risk of heart disease. If you prefer a vegetarian diet, you can easily modify the Mediterranean diet to exclude meat and fish. The basis of the Mediterranean diet is a complete lifestyle, including time to exercise regularly, relax and socialize. The Mediterranean diet is also touted as one of the healthiest by many health organizations and dieticians.
