The key components of the Mediterranean diet include: • Eating whole grains, fruits, vegetables and plant-based fats every day. • Eating fish, poultry, eggs, beans and legumes weekly.
The diet is mostly plant-based with high amounts of fresh vegetables, fruits, nuts, dried beans, olive oil, and fish. Follow these tips to eat the Mediterranean way! A serving is 1 cup raw or 1⁄2 cup cooked vegetables. Eat a variety of colors and textures. Choose mostly whole grains. Always ask your medical team if alcohol is ok for you to consume.
What kinds of food can I eat on the Mediterranean diet? A heart-healthy way of eating You can eat lots of fruits, vegetables, beans, fish, nuts and olive oil Fruits and vegetables 3 servings of fruit and at least 3 servings of vegetables Olive oil Whole grains and starchy vegetables 3-6 servings (serving = 1/2 cup, 1 slice bread,
Swap meals to suit your preferences. If you don’t like a particular meal, go to your Meal Plan and click the “Swap” button to select a different recipe. Shop for all the ingredients. Review the Grocery List at the end of this PDF or on the website. Adjust the list to cater for your family and needs. Check off items you already have.
The Complete Mediterranean Diet Food List (+ Printable PDF ...
Jul 5, 2018 · This Mediterranean diet food list includes 100 of the most common foods you can eat in the Mediterranean diet. Printable PDF included!
Why Is the Mediterranean Diet So Special? This is more than a “diet.” It’s a heart-healthy eating plan. For most people, what’s good for your heart is good for your brain — and the rest of your body too. When you follow this eating plan on a regular basis, you will have: • Lower risk of death from cardiovascular disease and stroke.
By combining diverse flavors, colors and aromas fresh from the land and sea and its liberal use of olive oil, herbs and lean proteins, the Mediterranean Diet provides delicious meals capable of transporting us to Mediterranean locales through our senses.
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Mediterranean diet
What is a Mediterranean diet? A Mediterranean diet focuses on plant foods like fruit, vegetables, wholegrains, nuts, seeds, and pulses, like, beans, chickpeas and lentils.
MEDITERRANEAN DIET RECOMMENDATIONS The traditional Mediterranean Diet pattern differs significantly from other eating patterns. First, olive oil is used generously for most cooking and is consumed as the primary dietary fat. Second, the MD has a high intake of various plant foods (fruits, vegetables, legumes, unrefined cereals, nuts, and seeds).
The Mediterranean diet is an easy to follow lifestyle approach to nutrition that includes nine main points. Combined with physical activity and enjoying meals with others, research shows that adding more points of the diet to your daily life can result in better physical and mental health.