Mediterranean Diet Plan South Africa – The Mediterranean diet is a way of eating that is heavily influenced by the traditional Mediterranean cuisine. The Mediterranean diet emphasizes whole foods and food that is not processed like legumes, vegetables, fruits, nuts seeds, olive oil, and nuts. It also has moderate quantities of fish, poultry eggs, dairy, and small amounts of red meat. The Mediterranean diet promotes regular exercise and eating meals with others.
What are the main food items that are included in the Mediterranean diet?
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The Mediterranean diet’s staple foods are fruits, vegetables (whole grains), legumes and nuts, as well as seeds and olive oil. They are typically consumed in their raw state and are not processed. The moderate amounts of eggs, fish, dairy and poultry are all included in the daily diet. Red meat is limited to a small amount. Instead of adhering to strict dietary guidelines or focusing on specific nutrients, the emphasis is placed on eating a broad variety of nutritious foods.
What’s not allowed on the Mediterranean Diet?
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There are no rules regarding what is allowed or not on the Mediterranean diet. The Mediterranean diet typically encourages consumption of whole, unprocessed food items instead of processed, packaged foods. It also limits the consumption of red meat, and insists on choosing protein sources that are lean like chicken and fish. Although there are no restrictions on foods but it is advised to consume a wide variety of healthy foods and avoid high-fat, processed food items.
How do I begin with the Mediterranean diet?
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There are many ways to begin the Mediterranean diet.
- Fill your kitchen with Mediterranean food essentials: Fill your refrigerator and pantry with unprocessed, whole foods, such as vegetables, fruits whole grains, legumes, nuts, seeds, and olive oil.
- Include more fruits and vegetables to your meals. Try adding salad to your dinner or lunch or snacking on a piece of fruit as a healthy between-meal option.
- Pick lean protein sources The Mediterranean diet is based on choosing healthy protein sources including poultry, fish, and plant-based proteins, such as lentils and beans. Include these items in your diet regularly.
- Red meat consumption must be limited. The Mediterranean diet limits consumption of red meat. You can substitute red meat with fish or plant-based proteins for a couple of weeks.
- Stay active: Physical activity is an important part of the Mediterranean lifestyle. Regular physical activity like biking, swimming, or walking should be incorporated into your daily routine.
- Eat with others Eat with others: The Mediterranean diet is about sharing meals with others and savoring the experience. Try to make mealtime a social occasion, where you can connect with friends and family.
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