What Is The Mediterranean Diet All About?

After testing 41 different diets, experts from US News named the Mediterranean diet the healthiest diet, due to its lasting benefits and effectiveness as a healthy lifestyle for healthy ageing.

Researchers involved in the study examined a range of diets, including the Mediterranean diet, the diet for preventing hypertension (DASH diet), the DHA diet and the paleo diet. [Sources: 5, 20]

The Mediterranean Diet consists of certain food based on the nutritional traditions of Crete, Greece, and southern Italy during the mid-20th century. [Sources: 10, 22]

What Foods Does The Mediterranean Diet Emphasize And Why?

According to the Cleveland Clinic, plant – based foods are one of the most important factors in the development of eating habits based on the Mediterranean diet. [Sources: 12]

The Mediterranean diet includes a variety of foods such as olive oils and olive water, as well as vegetables, fruits, nuts, seeds, grains, legumes, fish, meat, poultry, eggs, dairy products, seafood, vegetables and fruits.

Enjoy a healthy dose of fresh fruit, vegetables, nuts, legumes, and fresh fish. Or a combination of plant – based foods, such as whole grains, vegetables, fruits, beans, herbs, spices and nuts should work for every meal when possible. [Sources: 7, 9]

What Can You Eat On The Mediterranean Diet?

It may be helpful to use the Mediterranean Diet Pyramid, which provides a guide to the specific types of food to choose, or the Harvard Healthy Eating Teller, which gives you a list of the foods you should eat with each meal, along with a number of other tips and tricks for a healthy diet.

At the base of the pyramid is the grain, followed by a variety of vegetables, fruits, nuts and seeds, and a few other foods that you should eat daily. Meals are usually based on a combination of dried peas and beans, beans and rice, and a few other vegetables, such as carrots, tomatoes, celeriac, peas, carrots and celery. [Sources: 0, 17, 22]

Oil, the primary source, preserves phenolic compounds beneficial to health, and olive oil, a primary sources of antioxidants, enhances flavor. Cooking your meals with fresh fruits, vegetables, nuts, beans, legumes, seeds, herbs and spices is also an essential aspect of the Mediterranean diet.

The proper Mediterranean diet typically includes following foods : fruits, vegetables, legumes, nuts, seeds, fish, meat, eggs, dairy products, and grains.

On the other hand, the Mediterranean diet specifies that protein foods should be come from whole grains, nuts, seeds, legumes, and whole fruits, while limiting red meat. [Sources: 21, 25]

Different Types Of Mediterranean Food

A daily staple of the Mediterranean diet is fermented dairy products such as milk, yogurt, and cheese, as well as fruits, nuts, vegetables, fruits and nuts. [Sources: 15, 16]

Monounsaturated fats and polyunsaturated fat, such as fat from nuts, seeds, fruits, vegetables and nuts and seeds arebe an important part of the Mediterranean diet as well! [Sources: 6, 19]

Furthermore, high amounts of omega-3 fatty acids, such as those found in the Mediterranean diet, will help you feel full longer and reduce your chances of overeating. The Mediterranean diet is not just about weight loss, but increased fiber intake and cutting out processed foods can lead to weight loss. [Sources: 1, 7]

Mediterranean Plants

The Mediterranean diet is plant – centric, and all meals are based on plant foods, including fruits, vegetables, legumes, nuts, seeds, beans, olives, olive oil, herbs and spices. The diet consists primarily of food ingredients that are very close to nature, including animals, which are always organic and locally produced. [Sources: 11, 13, 18, 20]

It emphasizes the importance of local food and locally grown fruits and vegetables, as well as the use of fresh fruits, vegetables and grains. In general, the Mediterranean diet bodes well for health – as well as for the health of the body and the environment, and for its people.

Mediterranean Diet Review

The Mediterranean diet is so diverse that there is no single definition of it, and there are many different versions of the Mediterranean Diet. Hailing from the Mediterranean region of Africa, Asia, and the Middle East, the main staples of the diet include : fish, meat, fish and seafood, nuts, seeds, fruits, vegetables, whole grains, beans, nut and seeds and olive oil.

However, if you are looking for a sensible diet that can feed you for months, if not years, then look no further than the Mediterranean diet. The Mediterranean diet is at the top of the World Health Organization’s list of the most effective diets! [Sources: 4]

Our Sources:

[0]: https://www.health.harvard.edu/blog/adopt-a-mediterranean-diet-now-for-better-health-later-201311066846

[1]: https://www.medicalnewstoday.com/articles/149090

[2]: http://nanoosh.com/exactly-mediterranean-diet/

[3]: https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/mediterranean-diet/art-20047801

[4]: https://www.today.com/series/start-today/recipes-mediterranean-diet-plan-hoda-kotb-s-starttoday-t106766

[5]: https://www.theknot.com/content/health-mediterranean-diet

[6]: https://www.jessicacordingnutrition.com/what-is-mediterranean-diet-get-started/

[7]: https://www.cookinglight.com/eating-smart/nutrition-101/what-is-the-Mediterranean-diet

[8]: https://www.arthritis.org/health-wellness/healthy-living/nutrition/healthy-eating/mediterranean-diet-for-osteoarthritis

[9]: https://oldwayspt.org/traditional-diets/mediterranean-diet

[10]: https://www.drfabio.com/healthblog/mediterranean-diet

[11]: https://www.healthywomen.org/content/article/what-mediterranean-diet

[12]: https://parade.com/983137/ericasweeney/mediterranean-diet-food-list/

[13]: https://www.tasteofhome.com/article/what-is-the-mediterranean-diet/

[14]: https://time.com/5101886/what-can-you-eat-on-the-mediterranean-diet/

[15]: https://sharonpalmer.com/how-to-eat-a-healthy-plant-based-mediterranean-diet/

[16]: https://www.drweil.com/diet-nutrition/diets-weight-loss/mediterranean-diet/

[17]: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3684452/

[18]: https://www.nbcnews.com/better/lifestyle/everything-you-need-know-about-mediterranean-diet-according-dietitian-ncna1004021

[19]: https://www.eatright.org/food/planning-and-prep/cooking-tips-and-trends/make-it-mediterranean

[20]: https://draxe.com/nutrition/mediterranean-diet/

[21]: https://www.verywellfit.com/mediterranean-diet-overview-2506730

[22]: https://www.hsph.harvard.edu/nutritionsource/healthy-weight/diet-reviews/mediterranean-diet/

[23]: https://www.helpguide.org/articles/diets/the-mediterranean-diet.htm

[24]: https://observer.com/2015/09/doctors-orders-eat-the-mediterranean-diet-for-a-longer-life/

[25]: https://manofmany.com/lifestyle/food/everything-you-need-to-know-about-the-mediterranean-diet

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