The most important role in our health is of the food we eat. A good diet is a must for overall health or even if you’re aiming for weight loss. Good diet keeps you satisfied and helps you achieve all the goals along with necessary nutrients.
According to experts, one such diet that can help you achieve your desired goals is the Mediterranean Diet. The diet focuses on fresh produce and healthy ingredients. It prevents heart attack, strokes, type 2 diabetes and premature deaths.
Lets us know more about Mediterranean Diet
What is Mediterranean Diet?
The Mediterranean Diet focuses on healthy plant-based food, seafood and fish. Processed food and red meat are avoided in this type of diet. Organic food is strictly followed. To adopt a Mediterranean Diet, one should involve themselves in physical activity and take less stress.
Basic guidelines for Mediterranean Diet
According to the diet plan, the list of buying items from the market is made. It should include fruits like apples, banana, melons, oranges, pears, peaches, grapes and vegetables like tomatoes, broccoli, spinach, cauliflower, carrots, cabbage, cucumber etc. consuming nuts is also recommended. Legumes and whole grain food should be included in the diet plan. Rich carbs like sweet potatoes and healthy fats like olive oils, avocados, olive and avocado oil are also the part of the plan. Most important is the seafood that includes fish, salmon, tuna, trout, shrimp etc constitutes a major part in the diet.
Basic meal for Mediterranean Diet
The best part about this diet is that there is no hard and fast rule that has to be followed. Just by avoiding processed food, restricting red mean and by drinking a lot of water this diet can be followed. Coffee and tea are acceptable in the diet but artificial sweetener should be avoided. Sugar-sweetened fruit juices and beverages are strictly restricted in this diet.
Food added meal-wise
Breakfast- In the breakfast, there is an option of including oatmeal, raisin and apple or yoghurt with sliced fruits and nuts or one can simply eat an omelette with veggies and olive. Fried egg along with vegetables can also be eaten.
Lunch- In the lunch one can eat whole grain vegetable sandwich or tuna salad or even Greek yoghurt with oats and nuts. It is important to have variations and not to stick to the same kind of menu for lunch that will stop giving the result.
Dinner: In the dinner, one can include boiled salmon with brown rice and veggies or grilled tuna steaks or grilled chicken with vegetables and potato or tomato salad with olive and feta cheese.
Mediterranean Diet suggests you eat three meals a day. Rest you can have snacks like carrots, berries or apple slice with almond butter. Mediterranean Diet sticks to the single principle of eating natural, local produce. Also, this diet can be followed for weight loss and if you go for a calorie deficit.