14 Day Mediterranean Diet Meal Plan – The Mediterranean diet is an eating style that is based upon traditional Mediterranean food. It promotes eating whole foods, such as vegetables, fruits, and whole grains. There are also moderate amounts of eggs, poultry, milk, and red meat. The Mediterranean diet also encourages regular exercise as well as sharing meals with other people.
What are the most essential food items for the Mediterranean diet
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The Mediterranean diet includes fruits vegetables, whole grains and fruits and legumes. It also includes whole grains, nuts, seeds oils, and legumes. They are usually consumed in their raw and unprocessed forms. The diet is comprised of moderate amounts of egg, fish, chicken, and dairy. Also, there is a small amount of red meat. Instead of focusing on specific nutrients or following strict dietary guidelines, the emphasis is placed on eating a wide variety of nutrient-rich foods.
What’s not allowed in the Mediterranean Diet?
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There are no restrictions regarding what foods can be consumed as part of the Mediterranean diet. However, the Mediterranean diet generally is a focus on eating unprocessed, whole food items, as opposed to high-processed or packaged foods. The diet also restricts the consumption of red meat, and insists on choosing protein sources that are lean like fish and poultry. There is no list of foods to avoid however it is important to eat a wide variety of nutrients and limit your intake of high-fat or processed foods.
How do I get started with the Mediterranean diet
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You can start the Mediterranean diet taking these steps:
- You can fill your refrigerator and kitchen with Mediterranean foods that are essential to a healthy diet.
- Increase the quantity of fruit and vegetables you consume in your meals. Try adding salad for lunch or dinner or eating a piece of fruit as a healthy between-meal option.
- Choose lean protein sources: The Mediterranean diet focuses on lean protein sources, including poultry, fish, and plant-based proteins, such as lentils and beans. These foods should be included in your diet on a daily basis.
- The restriction of consumption of red meats is part of a Mediterranean diet. Red meat is a good substitute with fish or other plant-based protein sources every few days.
- Stay active. Your daily routine should incorporate regular physical exercise like walking, biking, and swimming.
- Eat with others Eat with others: Eat with your friends: Mediterranean diet is about sharing meals with friends and enjoying the experience. Make mealtime social. This will allow you to stay connected to family and friends.
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