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.
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. 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 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. 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.
Meat is eaten in the Mediterranean and is full of bioavailable nutrients, such as vitamin B12 and complete proteins, but I repeat, it is usually eaten in small portions and priority is given to lean cuts. This emphasis on conscious eating and on connecting and enjoying meals with other people in real life is an important fundamental element of the Mediterranean lifestyle. The Mediterranean diet focuses on food quality and, unlike other diets, is more of a way of eating and a lifestyle approach than a restrictive diet. The Mediterranean diet is based on traditional foods that people used to eat in countries like Italy and Greece.
Millions of people have discovered that the Mediterranean diet makes a healthy diet pleasant and satisfying. Research has demonstrated the benefits of the Mediterranean diet for many people, especially those at risk of heart disease. There are many reasons to try the popular Mediterranean diet and one of them is that the foods are incredibly delicious and versatile. All the pyramids of the Mediterranean diet encourage you to eat mostly vegetables, fruits, whole grains, and extra virgin olive oil, while limiting red meat and sweets. The Mediterranean diet was initially created as a concept by scientists studying the health of people living in southern Europe and whether their diet was an important factor.
Nuts and seeds make a great healthy Mediterranean snack, just look for salt-free or low-sodium options. The Mediterranean diet identifies healthy and anti-inflammatory foods and there are no major food groups that are banned. In addition to protecting your heart, the Mediterranean diet can help prevent or control many other conditions. A crucial fact to know before starting the Mediterranean diet is that not all olive oils are the same.
Herbs and spices are nature's flavor bombs and are some of the reasons why Mediterranean foods taste delicious and smell amazing. Fish tends to be the preferred healthy protein source for many Mediterranean populations, and dishes are often grilled or baked rather than fried. Keep reading to learn more about how to follow the diet, including a full list of Mediterranean diet foods and an example of an easy-to-follow 7-day plan.
