Mediterranean Diet—A Detailed Guide to Help You Get Started

With concerns about health rising rapidly, various diet and exercise routines are being experimented with. One such diet plan is the Mediterranean diet.

What is the Mediterranean diet?

A Mediterranean diet plan is based on traditional food consumed by the Italians and Greeks back in the 1960s. It involves intake of vegetables in large quantities, excessive use of olive oil and also includes a moderate amount of protein consumption. Since many countries come under the category ‘Mediterranean’, there are varied styles of Mediterranean diet.

What to avoid:

1.      Candies, ice-cream, sugar, and other foods that contain added sugar

2.      Refined grains in the form of white bread, pasta etc.

3.      Highly processed food which is also likely to contain preservatives

4.      Refined oils, trans fats, and processed meat

What to eat: Mediterranean food list include eating plenty of vegetables, fruits, nuts & seeds, whole grains, fish & seafood, poultry, legumes, healthy fats, dairy, herbs & spices, etc. Usage of olive oil and canola oil instead of butter or margarine. Also, water is an essential component in Mediterranean recipes. One glass of red wine a day also figures in the diet chart, but is, of course, optional.

Benefits of Mediterranean diet:

·        It has been found to reduce the risk of heart disease. It is also said to lower bad cholesterol (LDL) levels. A survey demonstrated that those who followed a Mediterranean diet had less risk of cardiovascular mortality

·        The intake is associated with reduced risk of cancer, Parkinson’s, and Alzheimer’s diseases

·        Extra-virgin and virgin olive oils that form a part of the diet contain plant compounds that act as antioxidants. These fight toxic substances in the body that otherwise damage the organs and cause the skin to age faster

·        Fatty fish such as salmon, sardines, and mackerel, contain omega-3 fatty acids that are good for brain and heart health

·        The veggie- and fruit-rich Mediterranean diet provides your body with all the essential minerals and vitamins

Giving up just a few unhealthy things is only a small price to pay for the health benefits you will get from all the healthy foods in the Mediterranean plan. Talk to a nutritionist or a dietician and figure out the best Mediterranean food list for you, since it has several variations.

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