Mediterranean diet is best known for its hummus, pita bread, and olive oil. However, most people don’t realize how diverse and healthy the Mediterranean diet truly is. Let’s take a page out of their cookbooks.
Ingredients that make this cuisine are:–
- Greens such as – spinach and kale, non-starchy vegetables like artichoke, tomatoes, cauliflower and eggplant.
- Nuts and seeds – almonds, sesame, and walnuts.
- Wholesome legumes – beans, chickpeas, and lentils.
- Measured portions of tubers – sweet potato, yam, and potatoes.
- Spices – oregano, thyme, and rosemary.
- Healthy grains – oats, brown rice, and corn.
- Fish and seafood with the important feature of being fresh and wild-caught.
- Dairy products made of goat milk and probiotic yogurt.
- Animal source of protein- pasture-raised poultry and red meat.
- Red wine.
- And most importantly olive oil.
Dietary plan and patter
Key elements to plan a Mediterranean diet.
- Whole grains – are seeds of grass like plants which have three important components the bran, endosperm and germ.
- Refines grains – mainly consist of the endosperm which is carb rich.
- Legumes – are completely protein and fiber dense.
- Fruits and vegetables – Mediterraneans tend to consume more fruits and vegetables than their American counterparts. They consume at least 7-10 servings every day.
The fresh seafood and wide variety of nuts and seeds are a source of omega-3 fatty acids. Tuna, trout and mackerel are widely what they prefer eating. Every dish in the Mediterranean diet plan is cooked using olive oil.
The source of protein is grass-fed and consumed only once a week. Not exceeding 3-ounces per serving. They consume poultry and egg twice or thrice a week. Red wine is an important element of the Mediterranean diet. Though water is still the choice of beverage.
- The Mediterranean diet protects you against the number one lifestyle disease – type 2 diabetes.
- Cutting down on all processed, packaged, and refined food; this diet reduces the risk of cardiovascular ailments.
- The Mediterranean diet helps in reducing oxidative stress, due to the antioxidant rich foods.
- It improves your cholesterol level by increasing the HLD levels and reducing the LDL levels.
- This diet helps you lose weight, in the easiest and realistic way.
Due to our modern day diet and lack of vitamins and anti-oxidants we are unable to feel and be healthy. While switching to a Mediterranean diet will provide us with all the nutrients, minerals, anti-oxidants and an explosion on our taste buds.