Weekly Menu Plan For Mediterranean Diet – The Mediterranean diet is an eating style that draws upon traditional Mediterranean food. It encourages the consumption of whole foods like vegetables, fruits, and whole grains. You will find moderate quantities of eggs, poultry and dairy as well as small quantities of red meat. The Mediterranean diet promotes regular activities as well as sharing meals.
What are the most important food items that are included in the Mediterranean diet?
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The Mediterranean diet consists of vegetables, fruits whole grain, legumes and seeds, nuts olive oil, other food items that are basic. They are often enjoyed in their raw, unprocessed forms. There is a moderate amount of fish, eggs dairy, poultry, and fish is part of the diet. There are a few small portions of white and red meat. It is important to eat diverse amounts of food and not just adhere to strict rules of diet.
What’s prohibited in the Mediterranean Diet?
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There are no restrictions on what can be eaten in the Mediterranean diet. It is an emphasis on whole food and foods that are not processed over heavily processed or packaged foods. The diet restricts consumption of red meat and promotes lean protein sources such as fish and poultry. Therefore, even though there’s no specific list of foods that are not allowed in the diet, it’s recommended to choose various nutrient-rich food items and limiting your intake of processed or high-fat foods.
What can I do to get started on the Mediterranean diet?
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Start the Mediterranean diet taking these steps:
- Fill your kitchen with Mediterranean food staples: Fill your pantry and fridge with unprocessed, whole foods like fruits, vegetables, whole grains, legumes, nuts, seeds, as well as olive oil.
- Include more vegetables and fruits into your diet: Try to make vegetables and fruits the basis of your meals. If you want to eat a balanced diet between meals, include a side salad to your lunch/dinner or grab a bite from the fruit section.
- Select lean proteins: The Mediterranean Diet focuses on eating low-fat sources of protein like fish and poultry. It also encourages protein sources that are plant-based, such as lentils, beans and other legumes. These meals can be integrated into your daily meals.
- Red meat consumption should be limited: The Mediterranean diet restricts the consumption of red meat. Consider substituting red meat with fish or plant-based protein for a few weeks.
- Stay active: Physical activity is a key component of the Mediterranean lifestyle. Regular physical activity such as biking, swimming, or walking must be part of your daily routine.
- Food should be shared with other people. The Mediterranean diet encourages people to share their meals with others and to enjoy every bite. Make mealtimes an occasion to socialize where you can share your meals with family and friends.
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