The Mediterranean diet is based on the traditional foods that people are used to eating is based in Mediterranean countries such as Italy and Greece in 1960.
The researchers say that these people were exceptionally good health compared to Americans and a lower risk of many deadly diseases.
Many studies [1] have shown that the Mediterranean diet can lead to weight loss and to prevent heart attack, stroke, type 2 diabetes and premature death.
A Mediterranean diet meal plan
There is no "right" way to make a Mediterranean diet. There are many countries varies among them around the Mediterranean and the traditional diet.
This article describes the nature of the Mediterranean diet, which has often prescribed in studies has shown to be an effective way of eating described.
Consider this not something carved in stone in the rule. The plan can be adapted to the individual needs and preferences.
The Basics
Eat vegetables, fruit [3] , nuts, seeds, legumes, potatoes, whole grains, bread, herbs, spices, fish, seafood and extra virgin olive oil.
Eat in moderation: poultry, eggs [4] , cheese and yogurt.
Do not eat: soft drinks, sugar , processed meat, refined grains, refined oils and other highly processed foods.
[6]
Avoid these unhealthy foods
You should avoid these unhealthy foods and ingredients:
- Sugar soda, candy, ice cream, table sugar and many others.
- Refined grains: white bread, pasta with refined wheat, etc
- Trans fats: Found in margarine [7] and various processed foods.
- Refined oils are: soya bean oil, rapeseed oil , [8] , the cotton seed oil and others.
- Meat products: processing sausage, sausages, etc.
- Highly processed foods: Anything made with the label "low fat" or "diet" or how it looks, was in a factory.
Food to eat on the mediterranean diet
You should base your diet on these healthy Mediterranean foods, unprocessed.
- Vegetables: tomatoes, broccoli, kale, spinach, onions, cauliflower, carrots, sprouts, cucumber, etc.
- Fruits: apples, bananas, oranges, pears, strawberries, grapes, dates, figs, melons, peaches, etc.
- Nuts and seeds: almonds, walnuts, macadamia nuts, hazelnuts, cashews, sunflower seeds, pumpkin seeds and more.
- Legumes: beans, peas, lentils, legumes, peanuts, chickpeas, etc.
- Tubers: potatoes, sweet potatoes, turnips, sweet potatoes, etc
- Whole grains: oatmeal, brown rice, rye, barley, corn, buckwheat, wheat, whole grain bread and pasta.
- Fish and Seafood: Salmon [9] , sardines, trout, tuna, mackerel, shrimp, oysters, clams, crabs, mussels, etc.
- Poultry: chicken, duck, turkey and more.
- Eggs: chicken, quail and duck eggs.
- Dairy: cheese, yogurt, Greek yogurt, etc.
- Herbs and spices: garlic [10] , basil, mint, rosemary, sage, nutmeg, cinnamon, pepper, etc.
- Healthy Fats: Extra virgin olive oil, olives, avocados [11] and avocado oil.
Numbers are single ingredient foods is the key to good health.
To keep a few things in mind
Exactly what foods belong to a Mediterranean diet is controversial, in part because it is this diversity among different countries.
Prescribed in the curriculum is high in plant foods, and relatively low in animal foods.
However, the consumption of fish and seafood is recommended at least twice a week.
The Mediterranean lifestyle includes regular physical activity, sharing meals with others and enjoy life.
What to drink
Water [12] should be, drink a Mediterranean diet.
This plan also contains moderate amounts of red wine, 1 cup per day.
However, this is completely optional and wine should be avoided by those with alcoholism or problems controlling consumption.
Coffee [13] and tea [14] are also quite acceptable, but avoid. sugary drinks and fruit juices are very high in sugar
Watch this video
This video shows some of the eating habits of Crete, the Greek island, first inspired the researchers who took the benefits of the Mediterranean diet.
A sample of the Mediterranean diet menu for a week
This is a sample menu for a week in the Mediterranean diet.
Feel free to customize based parts and eating habits on their own needs and preferences.
On Monday
- Breakfast: Greek yogurt with strawberries and oats.
- Lunch: Wholemeal sandwich with vegetables.
- Dinner: A tuna salad dressed with olive oil. A piece of fruit for dessert.
Tuesday
- Breakfast: oatmeal with raisins.
- Lunch: tuna salad left over night.
- Dinner: salad with tomatoes, olives and feta cheese.
Wednesday
- Breakfast: Omelet with vegetables, tomatoes and onions. A piece of fruit.
- Lunch: sandwich with whole grains, cheeses and fresh vegetables.
- Dinner: Mediterranean Lasagna.
Thursday
- Breakfast: yogurt with fruit pieces and nuts.
- Lunch: leftover lasagna.
- Dinner: Grilled salmon served with brown rice and vegetables.
Friday
- Breakfast: eggs and vegetables, fried in olive oil.
- Breakfast: Greek yogurt with strawberries, oats and nuts.
- Dinner: grilled lamb with salad and baked potatoes.
Saturday
- Breakfast: oatmeal with raisins, walnuts and an apple.
- Lunch: Wholemeal sandwich with vegetables.
- Dinner: Mediterranean pizza with whole-grain bread, topped with cheese, vegetables and olives.
Sunday
- Breakfast: Omelet with vegetables and olives.
- Lunch: leftover pizza from the night before.
- Dinner: Grilled vegetables with chicken and potatoes. Fruit for dessert.
There is usually no need for calories [15] or monitoring of macronutrients ( proteins [16] , fats and carbohydrates [17] ) in the Mediterranean diet.
Mediterranean Snacks Health
You do not need more than to eat three meals per day [18] .
But if you get hungry between meals, then nibbles are acceptable in the Mediterranean diet:
- A handful of nuts.
- A piece of fruit.
- Carrots or carrot.
- Some berries or grapes.
- Residues.
- Greek yogurt.
- Apple slices with almond butter.
How you eat a Mediterranean diet in restaurants
It is very easy to do in restaurants adapted to a Mediterranean diet most meals.
- With any type of fish or seafood as a main dish.
- Ask them to fry foods in extra virgin olive oil.
- Do not eat bread with olive oil instead of butter.
A simple shopping list for the Mediterranean diet
It is always a good idea to make the amount of memory is usually where all the food.
Always try to processed choose the cheapest option. Organic is best, but only if you can afford it.
- Vegetables: carrots, onions, broccoli, spinach, kale, garlic, etc
- Fruits: apples, bananas, oranges, grapes, etc.
- Berries: strawberries, blueberries, etc.
- Choose pieces with healthy vegetables, frozen vegetables.
- Grains: whole grain bread, whole wheat pasta, etc.
- Legumes: lentils, legumes, beans, etc.
- Nuts: almonds, walnuts, etc. cashwes
- Seeds: sunflower seeds, pumpkin seeds, etc
- Seasoning: sea salt, pepper, turmeric, cinnamon, etc.
- Fish: Salmon, sardines, mackerel, trout.
- Shrimp and seafood.
- Potatoes and sweet potatoes.
- Cheese.
- Greek yogurt.
- Chicken.
- Grazing or omega-3-enriched eggs.
- Olives.
- Extra Virgin Olive Oil [19] .
It is best to all the unhealthy temptations of home, including soft drinks, ice cream, candy, pastries, white bread, cookies, and all kinds of eliminating processed foods [20] .
If you only have a good meal at home, you will eat well.
Where to find more
Please take a moment to subscribe to updates [21] from the website (free).
You can have a world of information about the Mediterranean diet on the internet and you will find many great books [22] have been written about him. Try googling "Mediterranean recipes" and you will find a lot of good tips for tasty meals.
Here are some sites that have excellent friendly Mediterranean recipes:
Credentials
- ^ Studies (authoritynutrition.com)
- ^ Transfer (www.medical-reference.net)
- ^ fruits (authoritynutrition.com)
- ^ eggs (authoritynutrition.com)
- ^ Red meat (authoritynutrition.com)
- ^ sugar (authoritynutrition.com)
- ^ margarine (authoritynutrition.com)
- ^ rapeseed (authoritynutrition.com)
- ^ Salmon (authoritynutrition.com)
- ^ Garlic (authoritynutrition.com)
- ^ lawyers (authoritynutrition.com)
- ^ water (authoritynutrition.com)
- ^ Coffee (authoritynutrition.com)
- ^ tea (authoritynutrition.com)
- ^ calories (authoritynutrition.com)
- ^ protein (authoritynutrition.com)
- ^ carbohydrates (authoritynutrition.com)
- ^ per day (authoritynutrition.com)
- ^ virgin olive oil (authoritynutrition.com)
- ^ processed foods (authoritynutrition.com)
- ^ Subscribe to updates (authoritynutrition.com)
- ^ many good books (www.amazon.com)
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