Mediterranean free diet plan
Whole Grains: Whole oats, brown rice, rye, barley, corn, buckwheat, whole wheat, whole grain bread and pasta. Nutrition experts at the Michigan State University tell us that eating 2 to 4 cups of cooked legumes every week could boost our heart health. December 20, 2016 Healthy Eating Blog, Food Charts, Diet Plan, Menu Tips and Recipes Mediterranean Book Download Free Cookbook With Weekly Mediterranean Diet Meal Plan. It is a mix of the traditional eating habits of people living in Spain, Italy, France, Greece and the Middle East. Researchers noted that these people were exceptionally healthy compared to Americans and had a low risk of many killer diseases. Consult your physician before beginning any nutrition program. New studies appear regularly on leading scientific journals, supporting the healthfulness of the Mediterranean Diet. Fish and Seafood: Salmon, sardines, trout, tuna, mackerel, shrimp, oysters, clams, crab, mussels, etc. Trans fats: Found in margarine and various processed foods. This article describes the diet that was typically prescribed in the studies that showed it to be an effective way of eating. Eat natural, unprocessed foods like fruits, vegetables, whole grains and nuts. Berries (such as strawberries, blueberries, raspberries) are also a must in this diet because of their antioxidants. Have a salad in your main meals. Refined Oils: Soybean oil, canola oil, cottonseed oil and others. Fruits: Apples, bananas, oranges, pears, strawberries, grapes, dates, figs, melons, peaches, etc. That is how Mediterraneans eat their fruit most of the times. Please fill out the form below to receive instantly the newsletter. Legumes: Beans, peas, lentils, pulses, peanuts, chickpeas, etc. Herbs and Spices: Garlic, basil, mint, rosemary, sage, nutmeg, cinnamon, pepper, etc. Have whole wheat pasta 2 or 3 times a week. Eat in Moderation: Poultry, eggs, cheese and yogurt. Have a piece of whole wheat or whole grain bread with your main meals (except with pasta). You should base your diet on these healthy, unprocessed Mediterranean foods. It is low in calories, and the fiber enhances the feeling of fullness.
Legumes. You should avoid these unhealthy foods and ingredients. Drink a moderate amount of wine (up to one to two glasses per day for men and up to one glass per day for women). You MUST read ingredients lists if you want to avoid these unhealthy ingredients. The plan can be adjusted to individual needs and preferences. Numerous studies have now shown that the Mediterranean diet can cause weight loss and help prevent heart attacks, strokes, type 2 diabetes and premature death. Nuts and Seeds: Almonds, walnuts, Macadamia nuts, hazelnuts, cashews, sunflower seeds, pumpkin seeds and more. These are some examples of studies confirming its health benefits. Make olive oil your primary source of dietary fat. Eat low to moderate amounts of fish (Weekly). Consider all of this as a general guideline, not something written in stone. Please fill out the form below to receive instantly the newsletter. Added sugar: Soda, candies, ice cream, table sugar and many others. Cut a whole tomato and spread it with olive oil and some basil as part of your side dish or include them in your salads. If you want to follow a Mediterranean diet, eat some fruit for dessert. A lot of scientists believe the Mediterranean Diet is the gold standard in healthy eating. Eat dried beans, lentils, or garbanzo beans 2 or 3 times a week. Veggies. Eat: Vegetables, fruits, nuts, seeds, legumes, potatoes, whole grains, breads, herbs, spices, fish, seafood and extra virgin olive oil. Refined grains: White bread, pasta made with refined wheat, etc. The Mediterranean diet is based on the traditional foods that people used to eat in countries like Italy and Greece back in the year 1960. Vegetables: Tomatoes, broccoli, kale, spinach, onions, cauliflower, carrots, Brussels sprouts, cucumbers, etc.
