Mediterranean Diet Plan
What is a Mediterranean Diet?
The Mediterranean Diet is a way of eating based on the traditional foods of the countries surrounding the Mediterranean Sea. Eating foods that are popular in Mediterranean countries such as France, Spain, Italy and Greece can help promote health and prevent disease. A Mediterranean diet plan includes fruits and vegetables, nuts, legumes, whole-grains, fish, and healthy fats. This diet plan limits red meat consumption to no more than a few times per month. It also limits the consumption of dairy products and processed foods. You can still consume cheese, yogurt, and eggs in moderation.
Mediterranean diet has many health benefits, especially when combined with exercise. People who live in Mediterranean countries live longer lives, and have lower rates of chronic diseases. Following a Mediterranean diet can help lower "bad" LDL cholesterol levels and improve your heart health. Studies have shown that Mediterranean diet plan can lower the risk of Alzheimer's disease and type 2 diabetes. It can also help to improve your brain function and prevent mental diseases.
Mediterranean Diet Food List
- Fruits: Bananas, Apples, Oranges, Pears, Plums, Apricots, Berries
- Vegetables: Asparagus, Kale, Spinach, Broccoli, Cabbage, Carrots, Onions, Artichokes, Beets
- Legumes: Peas, Beans, Chickpeas, Lentils
- Nuts: Walnuts, Almonds, Brazil nuts, Hazelnuts, Pecans
- Whole-grains: Oats, Barley, Brown rice, Quinoa, Millet, Whole-wheat pasta
- Healthy oils: Extra-virgin Olive oil, Grape seed oil, Flaxseed oil, Avocado oil
- Fish: Salmon, Herring, Mackerel, Tuna, Trout
- Seafood: Lobster, Shrimp, Crab, Oysters
- Poultry: Chicken, Turkey, Duck, Goose
- Other: Eggs, Herbs, Spices, Red Wine (in moderation)
Foods to limit:
- Red meat: no more than two times per month.
- Dairy foods: few times per week.
- Eggs: few times per week.
- Poultry: every 2 days or weekly.
- Red wine: no more than one glass per day.
Foods to avoid:
- Processed foods
- Soft drinks
- Sweet foods
- Unhealthy fats
- Refined foods
- Make sure to eat plenty of fresh fruits and vegetables.
- Eat fish at least twice a week.
- Avoid unhealthy fats such as trans fats and saturated fats found in many processed foods.
- Consume red meat only a few times per month.
- Replace red meat with chicken, turkey or fish.
- Eat dairy and eggs in moderation.
- Use herbs and spices instead of salt to flavor foods.
- Avoid refined foods and processed foods.
- Exercise at least 3 times a week.
- Have a glass of red wine with dinner.
- Choose whole grains instead of refined breads and pastas.
- Make sure you drink enough water everyday.