The Mediterranean diet is a eating style characterized by a high intake of fruits, vegetables, whole grains, legumes, and nuts, and a moderate intake of fish and poultry. It also includes limited amounts of dairy products, red meat, and moderate intake of saturated fats and monounsaturated fats such as olive oil. The diet is based on the traditional eating habits of Mediterranean countries such as Greece, Italy and Spain.
To follow the Mediterranean diet, you can include the following foods in your diet:
Fruits and Vegetables: A variety of fresh fruits and vegetables should be a central part of the Mediterranean diet. Try to eat at least 5 servings of fruits and vegetables a day.
This includes a variety of colorful, non-starchy fruits and vegetables, such as spinach, tomatoes, green peppers, eggplants and peaches.
Whole Grains: Start with a whole grain base like brown rice, whole wheat pasta or barley
Whole grains like bread, pasta and rice should be your first choice over refined grains like white bread and white rice.
Nuts, seeds and legumes: Nuts, seeds and legumes such as almonds, chickpeas and lentils are good sources of protein, fiber and healthy fats.
Fish and poultry: Include moderate amounts of seafood, such as salmon or tuna, or small amounts of poultry or red meat if desired. Fish and poultry should be your first choice over red meat, while oily fish such as salmon and sardines are high in omega-3 fatty acids. Because there are so many of them, they should be included in your diet.
Olive Oil: Olive oil should be used as a primary source of fat in cooking and as a salad dressing.
For flavor, you can use herbs and spices like basil, oregano, and thyme.
Wine: You can drink wine in moderation, but you don't have to drink it every day.
The Mediterranean diet is believed to have several health benefits, including a reduced risk of heart disease, stroke and certain types of cancer. It has also been linked to a reduced risk of type 2 diabetes, improved cognitive function, and a reduced risk of depression.
A diet that focuses on plant foods and healthy fats combined with moderate amounts of protein can help lower inflammation levels in the body and improve overall health.
It's important to note that the Mediterranean diet is not a strict rule, but rather a guideline for a healthy and balanced diet. Variations of the traditional Mediterranean diet exist across many countries and cultures, and it is okay to modify them to suit personal taste preferences and nutritional requirements.
