The Mediterranean diet consists of:
A lot of fruits and vegetables, whole grain breads and cereals, nuts, legumes (peas, beans and lentils), seeds and fish.
Low in saturated fat from dairy products and red meat.
A moderate alcohol consumption.
Not a low fat diet, but fat comes to a small extent from saturated sources like butter, fatty meats, pastries or dairy fat.
- Rich in monounsaturated fats - which are heart healthy (olive oil and nuts).
- A good source of omega 3 fatty acids is seafood, oily fish like salmon, sardines, mackerel, tuna and walnuts).
- Rich in potassium such as whole grain cereals, fruits, vegetables and nuts.
- Rich in fiber whole grains, vegetables, fruits, beans and peas.
- Rich in antioxidants including vitamins E and C, carotenoids and flavonoids.
- Rich in B vitamins, including folic acid.
Mediterranean diet helps to prevent inter alia heart attack and inflammation of the body and blood vessels.
Fruits and vegetables - fresh, frozen, canned or dried. At least five servings each day - more if you can, and preferably a wide range. These are foods rich in essential nutrients that have low calorie level.
Starchy foods such as bread, noodles, rice, pasta. Wholegrain varieties generally have a higher fiber content - this is also good for digestion.
Fish. White fish are low in fat and calories, and is beneficial if you should lose weight. Oily fish contain essential omega-3 fatty acids and vitamin D.
Nuts in unsalted varieties. Nuts are rich in monounsaturated fats. Try to eat 30-35 grams (a handful) every day
Use oils rich in monounsaturated fats, like olive and canola oil.
Try to get out in the sunshine for at least 30 minutes during the spring, summer and fall. It is recommended to supplement with vitamin D in some cases.
Eat vegetables, fruits and healthy cereals. Both fruits and vegetables should be as little attention as possible. Include fruits and vegetables in every meal, eat it as a snack too. Whole-grain breads, cereals and whole grain pasta products. Always have a carrot, an apple or banana to hand if you're feeling peckish. Make a fruit salad - when you get in you a variety of healthy fruit.
Nuts and seeds are good sources of fiber, protein and healthy fats. Have some almonds, cashews, pistachios or walnuts on hand if you need a quick bite. Select natural peanut butter (not the type of added fat and salt). Have you tried using tahini (mashed sesame) on a slice of bread?
Use olive or canola oil as a healthy substitute for butter or margarine. Pour a few drops of salad and vegetables.
Try with a little olive oil, garlic and green onion to taste add the pasta. Or dip the bread into a good olive oil - as an alternative to butter. Tahini can also be an alternative to butter.
Instead, use herbs and spices when to taste adding food - instead of salt and fat.
Eat fish at least twice a week. Tuna, salmon, trout, mackerel and herring are healthy choices. To grill or bake the fish is good - and easy. Avoid breaded or fried fish.
Limit red meat to a few times a month. Are you going to eat red meat, choose lean varieties. Avoid sausages and bacon and other processed meats as this contains a lot of fat.
Choose low-fat dairy products: Switch to skimmed milk, non-fat yogurt and low-fat cheese.
Enjoy Your Meal and Good Health!