The traditional foods used in countries like Italy and Greece back in the year 1960 at present known as the Mediterranean food items. So the Mediterranean diet is the result of this traditional food.
Researchers noticed that people of that area were exceptionally compared to native Americans even they also could reduce the risk of many killer diseases.
In recent years numerous studies proved that the Mediterranean food can cause weight loss and also helped to prevent heart diseases even type 2 diabetes.
A Mediterranean Diet Meal Plan
Perhaps it is the healthiest diet in the world. This diet plan rich with fruits, vegetables, grains even olive oil. There are many countries around the world follows the Mediterranean plan but they don’t eat the same things By this article we will try to describe the diet that was typically suggested in the research. By considering all of this as a general guideline this plan can be adjusted to individual preferences.
Keep in mind :
Pick Different vegetables, fruits, seeds, legumes, potatoes, grains, herbs, spice, fish, seafood and olive oil.
Pick rarely: red meat. Best to avoid red meat.
Restriction to pick: Sweetened and sugar enriched beverages, processed meat refined grains, refined oil also processed foods.
Avoid these items :
To keep fit should avoid unhealthy ingredients.
Enriched sugar based food: Soda, candies, ice cream.
Refined grains: Refined wheat, pasta, and white bread.
Oils which are refined: Canola oil, cottonseed oil, and soybean oil.
Processed meat: bacon, ham, hotdogs, sausages, salami, corned beef, beef jerky, canned meat and meat-based sauces.
Unhealthy foods reduce the protection power in the body so you must read the ingredients list if you want to keep lead a healthy life.
Food items that should be taken:
No matter where you choose to start, these items starting a Mediterranean diet can help you makeover your plate so you can reap the benefits.
Vegetables: Carrots, mushrooms, celery, cauliflower, chili, green leaves,tomato, broccoli, spinach,onions, spouts.
Fruits: Apple, apricot, avocado, cherry, clementine, date palm . common fig, bananas, pears, grapes, melons etc.
Legumes : almonds, cannellini beans, chickpeas, cashews, fave beans, green beans, hazelnuts, kidney beans, lentils, pine nuts, pistachios etc.
Whole Grains : rye, barley, corn, buckwheat, whole wheat, Bulgar, farro
Seafood: sardines, trout, tuna, mackerel, shrimp, oysters, clams, crab, mussels, etc.
Spices : Turmeric, Rosemary, Basil, Cumin, Nutmeg, saffron, sage, nutmeg, ginseng, cardamom, curry, thyme, Cayenne Pepper
Drink for Mediterranean diet:
You should consider as your beverage for the Mediterranean diet.
Red wine around 1 glass per day can also bring great benefit to your health. Coffee and tea also can be acceptable but should avoid sugar-based beverages.
Healthy Snacks for the Mediterranean Diet
1/4 Cup Hummus dip with 1/2 cup raw vegetables
25 g Unsalted nuts – 152 calories (based on mixed nuts)
1 Tomato with 25g low-fat feta cheese and 1 tsp. olive oil
1 Cup fresh fruit with ½ cup low-fat yogurt dip
Small tin of Tuna on 4 whole wheat crackers
Chicken & Apple Kale Wraps
Sweet tomatoes, salty olives, and tangy cheese
Tomato & Basil Finger Sandwiches
Greek yogurt and sweet strawberries
A Simple Shopping List For The Diet
You don’t need to travel any further than your local supermarket to buy items to make diet recipe. Should always try to choose the least processed option for this Organic is best.
- Vegetables: mushrooms, celery Carrots, onions, broccoli, spinach, kale, garlic, etc.
- Fruits: Apples, bananas, oranges, grapes, apricot, avocado, cherry etc.
- Berries: Strawberries, blueberries, etc.
- Frozen veggies: Choose mixes with healthy vegetables.
- Grains: rye, barley, corn, Whole grain bread, whole grain pasta, etc.
- Legumes: Lentils, pulses, beans, almonds, cannellini beans etc.
- Nuts: Almonds, walnuts, cashews, etc.
- Seeds: Sunflower seeds, pumpkin seeds, etc.
- Condiments: sea salt, pepper, turmeric, cinnamon, etc.
- Kinds of seafood and fish: Salmon, tuna, mackerel sardines, mackerel, trout. Shrimp and shellfish.
- Potatoes and Sweet Potatoes.
- Greek Yogurt.
Benefits of Mediterranean Diet
The Mediterranean diet helps to prevent:
- Type 2 Diabetes
- Hearth and cardiovascular disease
- Help weight loss.
- Alzheimer’s disease.
- Parkinson’s disease.
- Cognitive health.
Mediterranean diet pyramid
with the aim of promoting the traditional Mediterranean diet and it has evolved to suit the current lifestyle without altering its essential guidelines and principles The Mediterranean diet pyramid was created.