Mediterranean diet: What to Eat

Mediterranean diet: What to eat

The Mediterranean diet is one of the most healthy and most manageable diets to follow. It promotes heart health, reduces the risk of Alzheimer, and Parkinson’s. Apart from a large number of health benefits Mediterranean diet is tasty as well as filling a complete diet.

Although recipes and eating habits vary from country to country, the basic standard of diet remains the same. 

Here is a complete list of food you will have to store in your pantry before starting the Mediterranean diet.

Vegetables

The Mediterranean diet generally promotes a high intake of fresh vegetables; eating at least five portions of a variety of vegetables every day is recommended for a healthy and balanced diet.

Vegetables are high in dietary fiber, vitamins, and minerals—also, antioxidant vitamins A, C, and E.

Tomatoes, onions, zucchini, eggplant, squash, cauliflower, broccoli, cabbage, carrots, spinach, kale, and lettuce are some of the healthy vegetables you can include in your diet.

Fruits

The Mediterranean diet suggests at least 4-5 servings of fruits every day.

Fruits have cholesterol-lowering effects and contain fibers that promote satiety and may help lose weight.

Fresh fruits are naturally high in fiber, vitamin C, and water.

Including fruits regularly in your diet may reduce the risks of several diseases and functional declines associated with aging.

Apples, oranges, tangerines, bananas, berries, watermelons, grapes, and kiwi are some of the fruits you can add to your diet.

Beans and legumes

Beans and legumes are high protein sources, dietary fibers, dietary minerals, carbohydrates, folate, and iron.

Beans contain soluble fiber that can help lower blood cholesterol.

Some evidence indicates a portion of beans or legumes (one cup daily) in a diet may help lower blood pressure and reduce LDL cholesterol levels.

Clover, peas, chickpeas, lentils, lupins, mesquite, carob, soybeans, peanuts, and tamarind are some of the beans and legumes.

Whole grains and cereals 

Whole grains and cereals are packed with multiple nutrients and dietary fiber. Consuming whole grains regularly (4-5 serving in a day) may help reduce the risk of several, including coronary heart disease, type 2 diabetes, cancer.  Furthermore, it lowers LDL and triglyceride levels, contributing to an overall 26% reduction in coronary heart disease risk factors. 

Wheat, Rice, Barley, Maize, Rye, Oats.

Nuts and seeds

Nuts and seeds are a source of calories and proteins. It contains many calories, vitamins, and essential amino acids, essential unsaturated and monounsaturated fats, including linoleic acid. Furthermore, nuts are good sources of vitamin E, vitamin B2, folate, fiber, and essential minerals, such as magnesium, potassium, copper, phosphorus, and selenium.

A 2014  analysis revealed that consuming one or more servings of nuts or peanut butter per day may help lower the risk of ischemic heart disease, cardiovascular diseases, and stroke in women.

Dairy and eggs

There is the moderate use of dairy products in the Mediterranean diet. You can enjoy an average percentage of cheese, and make sure you use real traditional cheese over processed cheese.

Also, you are free to have eggs in your diet (organic will be best).

 

Yogurt (preferably Greek yogurt ).

Seafood

The Mediterranean diet allows you to consume seafood twice a week.

Fish is a good source of lean protein, packed with several health benefits.

Oily fish is a good source of omega-3 fatty acids, which reduces the risk of heart disease, cancer and helps in weight loss.

Freshwater fish like Cod, wild salmon, sardines. 

Shellfish like crab,  lobster, shrimp, and tuna.

Herbs and spices

The Mediterranean diet allows you to use a wide range of herbs and spices, which adds bold and exciting flavors to your food. 

Herbs like Basil, mint, parsley, oregano can be used.

Spices like cumin, paprika, black pepper, and Aleppo

Oils/fats

Extra Virgin olive oil is recommended fat to use. Olive oil is full of sound and healthy fats such as monounsaturated fats.

According to an analysis made in 2014, regular consumption of olive oil is associated with decreased risk of cardiovascular disease.

Also, you can use Avocado oil, grapeseed oil, and ghee.