You might have heard about many types of diets. However, have you ever heard about the Mediterranean diet? If not, this article is going to help you. The Mediterranean diet, as the name suggests, is the type of diet inspired by the healthy eating habits of people living near the Mediterranean Sea.
What Is The Mediterranean Diet?
The Mediterranean diet is a way of healthy eating that focuses on fruits, whole grains, vegetables, fish, nuts, and fruits. It also includes less processed foods and meat than a western diet. This diet has been considered one of the best to prevent diseases, improve cardiovascular and overall health, and promote longevity. The foods included in this diet plan have anti-inflammatory and antioxidant properties that make this diet perfect for everyone.
In order to follow this diet, you have to cook meals using healthy fats such as olive oil and healthy spices. Your meals must contain small portions of meat, vegetables, fish, or eggs. You can also take a little amount of red wine. However, unsweetened drinks and water should be used to stay hydrated.
What Are The Health Benefits Of The Mediterranean Diet?
If you have a chronic condition like high blood pressure or heart disease, your doctor might suggest the Mediterranean diet. Studies also show that this diet is all about healthy eating and is often promoted to decrease heart diseases, dementia, and depression.
Here are some of the major benefits
- It reduces the risk of heart disease
- This diet might help you with weight loss and weight maintenance
- It can lower the risk of 2 types of diabetes
- You can adopt the healthy eating habit
- It may help prevent certain kinds of cancer
- According to observational studies, this diet may help you ease depression
- It may lower the risk of neurodegenerative disease
Healthy Foods To Eat On A Mediterranean Diet
Whether a dietician recommends you to follow the Mediterranean diet or based on its health benefits, you are choosing it for yourself, here is the list of foods you can eat and adopt healthy eating habits
Vegetables
Whether you are on a diet or not, you should add more vegetables to your diet for healthy eating. Add tomatoes, broccoli, kale, onions, spinach, carrots, cucumbers, sweet potatoes turnips, and cauliflower to your diet plan.
Fruits
The vitamins, fiber, antioxidants, and minerals found in fruits are very beneficial for overall health. You should add apples, apricots, oranges, bananas, figs, melons, pear, strawberries, peaches, etc. to your diet.
Nuts and seeds
Do you know that nuts and seeds are the best sources of healthy fats, proteins, vitamins, minerals, and fibers? Adding nuts and seeds into your Mediterranean diet will help you regulate your body weight and help you prevent some diseases. You can take walnuts, almonds, hazelnuts, cashews, macadamia nuts, pumpkin seeds, sunflower seeds, and peanuts while you are on a Mediterranean diet.
Fish and seafood
Seafood is an important source of proteins for a Mediterranean diet. Fish including salmon, bream, tuna, sardines, trout, oysters, crab, shrimp, and mussels are rich in omega-3. You should add these to your diet plan.
Grains
The grains for this diet plan should include whole grains like oats, brown rice, barley, corn, bran bread, and rye. These grains should be minimally processed because processed food doesn’t have valuable nutrients like minerals, vitamins, and proteins.
Healthy Fats
Olive oil, olives, and avocado oil are the major sources of dietary fats. You can use these for cooking and flavoring foods while you are on diet. The healthy fats found in olive oil have been linked to good health.
Dairy Products
You can eat yogurt and cheese regularly in the traditional Mediterranean diet. But, in moderate amount. The nutrients in cheese and yogurt are important for bones and a healthy heart.
Foods That You Should Limit
Here is the list of foods that you should limit while you are on the Mediterranean diet:
- Processed grains: pasta, white rice, white bread, crackers, and chips
- Unhealthy fats: deep-fried foods packed food, margarine, and processed food.
- Processed oil: cottonseed oil, canola oil, palm oil, and soybean oil.
- Added sugar: ice cream, candies, cold drinks, and table sugar.
FAQs
What are the main foods in a Mediterranean diet?
If you are on a Mediterranean diet you should eat plant-based foods like fruits, vegetables, whole grains, and nuts. The diet also includes a little amount of meat, seafood, and fish.
What cheese is OK on a Mediterranean diet?
Yes, you can eat feta, mozzarella, ricotta, and halloumi cheese but in a moderate amount.
The Bottom Line
Diets don’t only help you lose some weight, but it also helps you to focus on your health and adopt healthy eating. There are many diet plans that are effective and suitable for different people