Mediterranean Diet 101


Mediterranean Diet

In the 1960s, the people of Italy, Greece, Spain, southern France and Portugal seemed to know about something the rest of the world didn’t: that consuming a diet high in healthy fats, Omega-3 fatty acids, fruits, vegetables and nuts could add years to a person’s life.

Their meal pattern has been the subject of numerous studies that have ultimately found eating that way can lead to weight loss, as well as combat heart disease and stroke, and avoid Type 2 diabetes and premature death.

It’s called the Mediterranean Diet.

And it’s just the thing for us to reconnect, rebuild our relationships and find a healthy, happy lifestyle around food as we venture out of staying at home and back to more of the things that matter most.

What is the Mediterranean Diet?

What is the Mediterranean Diet

The Mediterranean Diet is built on a foundation of eating wholesome, healthy foods and avoiding things like sugar and refined fats and oils.

Below is a look at some of the staples of the Mediterranean Diet, as well as how a shopping list and a few meal ideas to get you started.

Mediterranean Diet Foods

Mediterranean Food To Eat

What to Eat Anytime

Fruits & veggies
Seeds & nuts
Whole grains
Fish & seafood
Herbs & spices
Extra-virgin olive oil

What to Eat in Moderation

Red Meat

What NOT to Eat

Refined grains (white rice, white bread, white pasta, white flour, etc.)
Processed snacks (popcorn, granola bars, chips, etc.)
Foods with added sugar (cookies, ice cream, etc.)
Trans fats (margarine, coffee creamer, fast food, etc.)
Refined oils (Canola oil, cottonseed oil, soybean oil, etc.)
Processed meats (hot dogs, lunch meat, etc.)

Mediterranean Diet Beverages

Mediterranean drinks

What to Drink

Red wine (about 1 glass per day)

What NOT to drink

Sports drinks
Fruit juice
Sugary beverages

Mediterranean Diet: Sample One-Week Shopping List

Mediterranean Shopping List

Download and Print Shopping List

Sample 5-Day Menu

Mediterranean Menu

Download and Print Menu

Mediterranean Diet: Bottom Line

Mediterranean Diet Bottom Line

In general, your diet should be rich in seafood, vegetables, nuts and whole grains, and avoid highly-processed foods.

The Mediterranean Diet is a way to shake up what you’re normally eating and go for healthy, wholesome foods that will leave you feeling satisfied and energized. 

Do you know of a tasty, Mediterranean Diet meal? Share the recipe in the comments below!


Author: Caitlin H
Diet-to-Go Community Manager

Caitlin is the Diet-to-Go community manager and an avid runner. She is passionate about engaging with others online and maintaining a healthy, active lifestyle. She believes moderation is key, and people will have the most weight loss success if they engage in common-sense healthy eating and fitness.


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