Easiest Mediterranean Diet Plan – The Mediterranean diet is an eating style that draws from traditional Mediterranean food. The Mediterranean diet is based on whole foods and unprocessed food, such as legumes, fruits, vegetables, nuts seeds, olive oil, and nuts. The Mediterranean diet is a mix of moderate quantities fish, poultry, eggs, dairy and some red meat. Regular physical activity is encouraged and meals can be shared with other people.
What are the most important food items to include in the Mediterranean diet?
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The basic foods of the Mediterranean diet comprise fruits, vegetables, whole grains, legumes, nuts, seeds, and olive oil. They are typically consumed raw and without processing. The diet also includes moderate portions of poultry, fish eggs, dairy as well as small amounts red meat. The emphasis is to eat a variety of nutrient-dense foods rather than focussing on specific nutrients or adhering to strict rules of dietary.
What’s prohibited in the Mediterranean Diet?
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There aren’t any rules about what is allowed or not allowed on the Mediterranean diet. The diet emphasizes whole foods and foods that are not processed over heavily processed or packaged foods. It also restricts consumption of red meat and promotes protein sources that are lean, such as fish and poultry. It is possible to avoid certain foods from your diet, but it isn’t an established set of rules. Instead, it is recommended to consume more nutritious foods and also limit your consumption of processed and high-fat food items.
How do I get started with the Mediterranean diet?
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Here are a few steps to help you start with the Mediterranean diet.
- Make sure you stock your kitchen with Mediterranean food essentials: Fill your pantry and fridge with unprocessed, whole foods like fruits, vegetables, whole grains, legumes and seeds, nuts, as well as olive oil.
- Incorporate more fruits and vegetables into your meals: Aim to make fruit and vegetables the basis of your meals. For a nutritious snack in between meals, you can incorporate a salad into your dinner and lunch.
- Choose lean protein options A Mediterranean diet focuses on lean protein sources like poultry, fish, and plants-based protein sources like lentils and beans. These are foods that can be included into your daily diet.
- Restricting your consumption of red meats is part of a Mediterranean diet. Every now and then replace red meat with other sources of protein, such as fish or plant-based proteins.
- Stay active. An active Mediterranean lifestyle is about physical exercise. Your routine should include regular physical exercise like walking, biking, and swimming.
- Eat with your friends and family: Mediterranean cuisine encourages you to dine with other people and to enjoy the meal. Make mealtimes an event that is social to get to know your family and friends.
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