THE MEDITERRANEAN DIET
WHAT IS THE MEDITERRANEAN DIET?
The Mediterranean Diet mainly consists of wholesome and natural foods, especially plant-based foods.
It is also known as the “Med Diet” and it derives from countries such as Spain, Greece, and Italy, which are surrounding the Mediterranean Sea.
SOME OF THE FOODS INVOLVED IN THIS DIET ARE:
• Herbs
• Fruits
• Spices
• Vegetables
• Olive oil
• Legumes
• Nuts
• Whole grains
• Fish
It is called the Mediterranean diet because it also includes many cultural characteristics of the Mediterranean region:
• Classy and healthy drinks such as red wine
• Very family-orientated
• Authentic, wholesome foods
• Encourages meals with relatives and family
• Rich in flavor
• Promotes well-being and exercise
FOODS TO EAT:
Herbs & Spices: such as thyme, pepper, garlic, basil, parsley, sage, mint, rosemary, and oregano.
Fruits: such as lemon, apples, avocado, apricots, figs, bananas, clementine’s, cherries, strawberries, grapes, oranges and pears.
Fish: such as whitefish, tuna, and salmon.
Vegetables: such as sweet potatoes, carrots, zucchini, onions, broccoli, potatoes, arugula, eggplants, and beets.
Whole grains: such as pasta, barley, rice, buckwheat, rye, wheat, and oats.
Healthy Oils: such as lentils, chickpeas, beans, and hummus.
Nuts & Seeds: such as sesame seeds, almonds, cashews, pistachios, walnuts, and pine nuts.
FOODS THAT ARE OKAY TO EAT:
You should eat the following foods in moderation. They are fine to eat every once in a while but limit yourself to a couple of times a week.
• Eggs
• Poultry: such as turkey and chicken
• Dairy products such as yogurt and cheese.
FOODS TO AVOID ON THE MEDITERRANEAN DIET
As this diet is known specifically for its natural, whole foods, all processed foods should be completely avoided.
FOODS THAT ARE:
• Highly processed food
• Fried foods
• High in sugar
• Processed meats such as salami, ham, sausage, hot dogs, bologna, etc.
• High in sodium
FOODS WHICH SHOULD BE AVOIDED ON THE MEDITERRANEAN DIET ARE:
• Junk food
• Red meat such as pork, beef, and lamb (limit yourself to a few times a month)
• Sugars
• Salt
• Butter
• Processed Foods
• Trans Fat
• Refined grains such as white pasta, white rice, and white bread.
MEAL IDEAS:
Breakfast: eggs, toast, oatmeal, fruit, Greek yogurt.
Lunch: tuna salad, salad with veggies, Mediterranean bowl, quinoa, pasta salad, stuffed peppers.
Dinner: asparagus, soup, chicken, chickpeas, sweet potatoes, fish, beans.
Snacks: fruit, nuts, veggies with a hummus dip
Dessert: dark chocolate, fruit.
The Med Diet is really simple and actually stinks of common sense.
