The Mediterranean diet is based on traditional Mediterranean cooking methods and offers a healthy way to plan your meals. This diet allows you to enjoy a wide variety of plant-based foods and moderate amounts of fish, dairy, or poultry.
What to Eat
The Mediterranean diet does not allow for many restricted foods. With a few exceptions, all food groups are welcome. Even foods such as red meat and added sugar can be included occasionally.
Compliant Foods
Vegetables
Vegetables are an excellent source of vitamins, minerals, and phytochemicals. Although they comprise a significant portion of the Mediterranean diet, you will still enjoy delicious meals. You can think of the fresh flavors of heirloom tomatoes steamed in olive Oil with a pinch of salt and roasted broccoli with a bit of caramelization.
Fruits
The Mediterranean diet encourages sugar-free eating but allows for natural sugars found in fruits and vegetables. These fruits not only satisfy your sweet tooth but also provide many nutrients. 1 Be creative! Enjoy the tart seeds from a pomegranate, figs with goat cheese, and grilled peaches.
Whole Grains
Whole grains have been portrayed as the enemy in some circles. However, they can be a part of a healthy diet.
Beans and Lentils
Beans are often associated with Mexican cuisine but can also be used in a Mediterranean diet. Lentils and beans are affordable, simple to prepare, and provide a great source of plant-based proteins, making them a great pantry staple.
Oils and Spices
Olive Oil is the heart of Mediterranean cuisine, with its wonderful, fruity, spicy flavor. Three is rich in antioxidants and monounsaturated fats that are good for your heart. It can be used to make everything from dips to cooking.
Seeds and Nuts
You should include nuts and seeds on your plate, from almonds to walnuts, sesame seeds to pumpkin seeds. Although some people may be scared of high-calorie foods, portion-controlled portions provide healthy fats and protein to satisfy your body.
Fish
Fish is an excellent addition to any diet. It is rich in Omega-3 fatty acids and protein. Although the exact amounts of fish consumed vary between countries in the Mediterranean region, it is recommended that you eat at least two portions of fish per week.
Eggs
Eggs can be prepared quickly and are a great source of protein. You can eat moderate amounts of eggs on the Mediterranean diet.
Remember to include produce. For breakfast, try scrambling eggs with onions and peppers. Or make an asparagus frittata.
Although milk is not recommended for Mediterranean diets, yogurt, and cheese can be included in your daily meals. These dairy products provide calcium which is essential for bone Health.
Poultry in Moderation
Poultry is an excellent source of protein and can be used instead of chicken or turkey. 8 Try to eat smaller amounts of poultry and put more emphasis on plant-based foods.
Red Wine (in Moderation).
An analysis of all previous studies in 2018 suggests that moderate red wine consumption may benefit health. A few groups should refrain from consuming red wine even if they follow the Mediterranean diet. These include those with alcohol addiction, liver problems, women who want to get pregnant, and women who are nursing. Based on your medical history, check with your doctor to determine if red wine is suitable.
Non-Compliant Foods
Red Meat (in Excess)
Red meat consumption in Mediterranean diets is typically low. You can use unprocessed and lean meat in small portions of certain meals instead of making it the main course of many meals.
A 2018 American Journal of Clinical Nutrition study looked at higher red meat consumption in a Mediterranean-style diet. Even with higher red meat consumption, there were still improvements in cardiovascular disease risk factors. You may still reap the benefits of following the rest of the core Mediterranean diet principles, even if you don’t intend to cut down on red meat.
Added Sugar (More than Occasionally)
It’s a wise decision for everyone to eat less added sugar. The average American adult consumes about 19.5 teaspoons of sugar each day or 66 pounds annually of added sugars. Major health organizations recommend that this amount is much higher than it is. The recommended daily intake for women should not exceed six teaspoons; for men, it should not exceed nine teaspoons.
It’s okay to indulge in sweet treats while following the Mediterranean diet.
Refined grains (More than Occasionally)
Refined grains have their fiber-rich outer layer removed, making them less nutritious than whole grains. This diet should be based on whole grains.
Other Refined oils
The Mediterranean diet is a must-have. The benefits of the Mediterranean diet are due to the combination of critical foods, lifestyle, and Oil. You should avoid using another oil.