Beginner’s Guide Of Mediterranean Diet

 

Rich in delicious ingredients like fruits, vegetables, whole grains, and heart-healthy fats, the Mediterranean diet is equal parts delicious and nutritious.

 

It is also associated with a variety of benefits and may help support brain function, promote heart health, regulate blood sugar levels, and more.

 

Although there are no specific rules for how to follow the Mediterranean diet, there are several general guidelines that you can follow to incorporate the principles of the diet into your daily routine.

 

This article takes a closer look at what the Mediterranean diet is, how to follow it, and how it can affect your health.

 

 

 

What is the Mediterranean diet?

The Mediterranean diet is based on the traditional foods that people used to eat in countries bordering the Mediterranean, including France, Spain, Greece and Italy.

 

Researchers note that these people are otherwise healthy and have a low risk of developing many chronic conditions.

 

 

 Although there are no strict rules or regulations for the diet, it typically encourages fruits, vegetables, whole grains, legumes, nuts, seeds, and heart-healthy fats.  Processed foods, added sugar, and refined grains should be restricted.

 

Several studies have now shown that the Mediterranean diet can promote weight loss and help prevent heart attacks, strokes, type 2 diabetes, and premature death.

 

For this reason, the Mediterranean diet is often recommended for those looking to improve their health and protect against chronic disease.

 

 

POSSIBLE BENEFITS

The Mediterranean diet has been linked to a long list of health benefits.

 

Promotes heart health

The Mediterranean diet has been extensively studied for its ability to promote heart health.

In fact, research shows that the Mediterranean diet may be linked to a lower risk of heart disease and stroke.

 

One study, which compared the effects of a Mediterranean diet and a low-fat diet, reported that the Mediterranean diet was more effective at slowing the progression of plaque buildup in the arteries, a major risk factor for heart disease.

 

Other research shows that the Mediterranean diet can also help lower diastolic and systolic blood pressure levels to support heart health.

 

Supports healthy blood sugar levels

The Mediterranean diet encourages a variety of nutrient-rich foods, including fruits, vegetables, nuts, seeds, whole grains, and heart-healthy fats.

As such, following this eating pattern may help stabilize blood sugar levels and protect against type 2 diabetes.

Interestingly, several studies have found that the Mediterranean diet can reduce fasting blood sugar levels and improve hemoglobin A1C levels, a marker used to measure long-term glycemic control.

The Mediterranean diet has also been shown to reduce insulin resistance, a condition that impairs the body's ability to use insulin to effectively regulate blood sugar levels.

 

Protects brain function

Several studies show that the Mediterranean diet can be beneficial for brain health and may protect against cognitive decline as you age.

For example, one study in 512 people found that greater adherence to the Mediterranean diet was associated with improved memory and reduced several risk factors for Alzheimer's disease.

Other research has found that the Mediterranean diet may be linked to a lower risk of dementia, cognitive impairment, and Alzheimer's disease.

Furthermore, a large review also showed that following the Mediterranean diet was associated with improvements in cognitive function, memory, attention, and processing speed in healthy older adults.

 

How to track it

Eat vegetables, fruits, nuts, seeds, legumes, potatoes, whole grains, herbs and spices, fish, seafood, and extra virgin olive oil.

Eat in moderation: poultry, eggs, cheese and yogurt

You rarely eat: Red meat, sugar-sweetened beverages, added sugars, processed meats, refined grains, refined oils, and other processed foods.

 

Food to eat

Determining which foods belong to the Mediterranean diet is controversial, in part because there is variation between countries.

 

The diet examined in most studies is rich in healthy plant foods and relatively low in animal products and meat.  However, it is recommended to eat fish and seafood at least twice a week.

 

The Mediterranean lifestyle also includes regular physical activity, sharing meals with other people, and reducing stress levels.

 

You can include a mix of fresh, frozen, dried, and canned fruits and vegetables, but check package labels for added sugar and sodium.

 

 

Ideally, you should base your diet on these healthy Mediterranean foods:

 

Vegetables: Tomatoes, broccoli, kale, spinach, onions, cauliflower, carrots, Brussels sprouts, cucumbers, potatoes, sweet potatoes, and turnips.

Fruits: apples, bananas, oranges, pears, strawberries, grapes, dates, figs, melons and peaches.

Nuts, seeds, and nut butters: Almonds, walnuts, macadamia nuts, hazelnuts, cashews, sunflower seeds, pumpkin seeds, almond butter, peanut butter.

Legumes: beans, peas, lentils, pulses, peanuts and chickpeas.

Whole grains: oats, brown rice, rye, barley, corn, buckwheat, whole wheat bread and pasta.

Fish and seafood: salmon, sardines, trout, tuna, mackerel, shrimp, oysters, oysters, crabs, mussels

Poultry: chicken, duck and turkey

Eggs: chicken, quail and duck eeggs

Dairy products: cheese, yogurt, milk

Herbs and spices: garlic, basil, mint, rosemary, sage, nutmeg, cinnamon, and pepper.

Healthy fats: extra virgin olive oil, olives, avocado, and avocado oil.

 

 

Foods to reduce

You should limit these processed foods and ingredients when following a Mediterranean diet:

 

Added sugar: Added sugar is found in many foods but is particularly high in soda, desserts, ice cream, table sugar, syrups, and baked goods.

Refined grains: white bread, pasta, tortillas, chips, crackers.

Trans fats: Found in margarine, fried foods, and other processed foods.

Refined oils: Soybean oil, canola oil, cottonseed oil, grape seed oil.

Processed meats: Processed sausages, sausages, cold cuts, beef bacon.

Highly processed foods: fast food, ready meals, microwave popcorn, granola bars.

 

 

Drinks

Water should be your drink of choice in the Mediterranean diet.

 

This diet also includes moderate amounts of red wine - about one glass per day.

 

However, this is completely optional, and wine should be avoided by some people including anyone who is pregnant, has difficulty drinking in moderation, or takes certain medications that may interact with alcoholdie.

 

Coffee and tea are also healthy drink options in the Mediterranean diet.  Consider adding a lot of added sugar or cream.

 

You'll need to limit sugar-sweetened beverages, such as soda or sweet tea, which are very high in added sugar.  It would be fine to include fruit juice in moderation, but it is best to choose whole fruit to benefit from the fiber.

 

 

Sample list

Below is a sample menu for one week of meals in the Mediterranean diet.

 

Feel free to modify servings and food options based on your needs and preferences, and add snacks as desired.

 

 

Monday

Breakfast: Greek yogurt with strawberries and chia seeds.

Lunch: a whole-grain sandwich with hummus and vegetables

Dinner: Tuna salad with vegetables, olive oil and fruit salad

 

Tuesday

Breakfast: oatmeal with blueberries.

Lunch: Zucchini noodles with mozzarella cheese, cherry tomatoes, olive oil and balsamic vinegar.

Dinner: salad with tomatoes, olives, cucumbers, farro, grilled chicken and feta cheese.

 

Wednesday

Breakfast: omelette with mushrooms, tomatoes and onions.

Lunch: a whole-grain sandwich with cheese and fresh vegetables.

Dinner: Mediterranean lasagna

 

Thursday

Breakfast: Yogurt with sliced ​​fruits and nuts

Lunch: quinoa salad with chickpeas

Dinner: grilled salmon with brown rice and vegetables

 

Friday

Breakfast: sauteed eggs and vegetables with whole wheat toast.

Lunch: Zucchini boats stuffed with pesto, turkey sausage, tomatoes, peppers and cheese.

Dinner: grilled lamb with salad and roasted potatoes.

 

Saturday

Breakfast: oatmeal with raisins, nuts and apple slices.

Lunch: a whole-grain sandwich with vegetables.

Dinner: Mediterranean pizza made with whole wheat pita bread and topped with cheese, vegetables and olives

 

Sunday

Breakfast: an omelette with vegetables and olives.

Lunch: falafel plate with feta cheese, onions, tomatoes, hummus, rice.

Dinner: Grilled chicken with vegetables, sweet potatoes, and fresh fruit.

 

There is usually no need to count calories or track macronutrients (protein, fat, and carbohydrates) on a Mediterranean diet.

 

For more ideas, check out this list of 21 healthy Mediterranean recipes.

 

 

Healthy snacks

If you start to get hungry between meals, there are plenty of healthy snack options that you can enjoy on the Mediterranean diet.

 

 

Here are some ideas to help you get started:

 

Handful of nuts

Piece of fruit

Small carrots with hummus

Mixed berries

Grapes

Greek Yogurt

Boiled egg with salt and pepper

Apple slices with almond butter

Chilli slices with guacamole

Cheese with fresh fruit

Chia pudding

Eating outside

 

  Many restaurant meals fit the Mediterranean diet.  Try to choose whole grains, vegetables, legumes, seafood, and healthy fats.  It is also essential to enjoy and savor your meal with good company, so choose something that looks good.

 

 

Here are some tips to help condition the dishes when you're dining out:

Choose fish or seafood as the main dish.

Ask the server if your food can be cooked with extra virgin olive oil.

Choose wholegrain bread with olive oil instead of butter.

Add vegetables to your order.

These tips for eating healthy in restaurants may also be helpful.

 

 

Shopping list

It is always a good idea to shop in the vicinity of the store, where there are usually whole foods.

 

Choose foods that are as rich in nutrients as possible, including fruits, vegetables, nuts, seeds, legumes, and whole grains.

 

Here are some essential Mediterranean diet items to add to your shopping list:

 

Vegetables: carrots, onions, broccoli, spinach, kale, garlic, zucchini, mushrooms.

Frozen vegetables: peas, carrots, broccoli, mixed vegetables.

Tubers: potatoes, sweet potatoes, yam

Fruits: apples, bananas, oranges, grapes, melons, peaches, pears, strawberries and blueberries.

Grains: Whole-grain bread, whole-grain pasta, quinoa, brown rice, oats

Legumes: lentils, chickpeas, black beans, and kidney beans.

Nuts: Almonds, walnuts, cashews, pistachios, macadamia nuts.

Seeds: sunflower seeds, pumpkin seeds, chia seeds, hemp seeds.

Spices: sea salt, pepper, turmeric, cinnamon, cayenne pepper, thyme.

Seafood: salmon, sardines, mackerel, trout, shrimp, mussels.

Dairy products: Greek yogurt, yogurt, milk.

Poultry: chicken, duck and turkey.

Eggs: chicken, quail and duck eggs.

Healthy fats: extra virgin olive oil, olives, avocado, avocado oil

 

 

Bottom line

Although there is no specific Mediterranean diet, this dietary pattern is generally rich in healthy plant foods and relatively less in animal foods, with an emphasis on fish and seafood.

 

It has been associated with many health benefits and may help stabilize blood sugar levels, boost heart health, boost brain function, and more.

 

Best of all, you can adapt the principles of the Mediterranean diet in a way that works for you.  If you don't like salmon and sardines but pasta made with whole wheat and olive oil is your favourite, start building delicious, Mediterranean-inspired meals with the foods you love.