The Mediterranean diet is really a delicious and healthy way to eat. Many people who change to this style of eating say they'll never eat any other way.
The Mediterranean diet is a way of eating as opposed to a formal diet plan. This leaflet is one of the types and amounts of ingredients to consume in order to get maximum health benefit from the diet. Switching from a Western to some Mediterranean diet represents a healthy lifestyle choice. It can reduce the risk of a premature death and increase the risk of a healthy retirement, free from long-term medication.
What Are The Benefits?
A Mediterranean-style diet might help lower your risk for certain diseases, improve your mood, and boost your levels of energy. It may also help keep your heart and brain healthy.
The benefits of the Mediterranean-style diet reinforce the benefits of eating a diet rich in fruits, vegetables, fish, high-fiber breads, whole grains, and healthy fats.
For your heart and body, a Mediterranean-style diet may:
- Lower the risk of a heart attack.
- Prevent heart disease.
- Lower cholesterol.
- Prevent metabolic syndrome.
- Prevent type 2 diabetes.
What To Drink
Water should be your go-to beverage on a Mediterranean diet. This diet includes moderate amounts of red wine, around 1 glass per day. However, this really is completely optional and wine should be avoided by anyone who has alcoholism or problems controlling their consumption. Coffee and tea will also be completely acceptable, but avoid sugar-sweetened beverages and fruit drinks, which are very high in sugar.
Putting It All Together
The Mediterranean diet is really a delicious and healthy way to eat. Many people who change to this style of eating say they’ll never eat any other way. Listed here are some specific steps to get you started:
Go Nuts: Seeds and nuts are good sources of fiber, protein and healthy fats. Keep almonds, cashews, pistachios and walnuts available for a quick snack. Choose natural peanut butter, as opposed to the kind with hydrogenated fat added. Try blended sesame seeds (tahini) like a dip or spread for bread.
Spread The Butter: Try olive or canola oil like a healthy replacement for butter or margarine.
Spice Up: Herbs and spices make food tasty and may stand in for salt and fat in recipes.
Go Fish: Eat fish at least two times a week. Fresh or water-packed tuna, salmon, trout, mackerel and herring are healthy choices. Grill, bake or broil fish for excellent taste and easy cleanup. Avoid breaded and fried fish.
Rein At a negative balance Meat: Limit red meat to no more than several times a month. Substitute fish and poultry for red meat. When choosing red meat, make certain it’s lean and keep portions small (concerning the size of a deck of cards). Also avoid sausage, bacon and other high-fat, processed meats.
Lightly Drizzle It Over Vegetables: After cooking pasta, give a touch of olive oil, some garlic and green onions for flavoring. Dip bread in flavored olive oil or lightly spread it on whole-grain bread for any tasty alternative to butter. Try tahini like a dip or spread for bread too.
Choose Low-fat Dairy: Limit higher fat dairy products, such as whole or 2 percent milk, cheese and frozen treats. Switch to skim milk, fat-free yogurt and low-fat cheese.
Eat Your Veggies And Fruits: and change to whole grains. A variety of plant foods should from the majority of your meals. They should be minimally processed – fresh and whole would be best. Include veggies and fruits in every meal and eat them for snacks as well. Change to whole-grain bread and cereal, and start to eat more whole-grain rice and pasta products. Keep baby carrots, apples and bananas available for quick, satisfying snacks. Fruit salads really are a wonderful way to eat a variety of healthy fruit.