Researchers noted that these people were exceptionally healthy compared to Americans and had a low risk of many killer diseases.
Numerous studies have now shown that the Mediterranean diet can cause weight loss and help prevent heart attacks, strokes, type 2 diabetes and premature death.
Photo Source: Medical-Reference.
A Mediterranean Diet Meal Plan
There is no one “right” way to do a Mediterranean diet. There are many countries around the Mediterranean sea and the traditional diet varied between them.
This article describes the type of Mediterranean diet that was typically prescribed in the studies that showed it to be an effective way of eating.
Consider all of this as a general guideline, not something written in stone. The plan can be adjusted to individual needs and preferences.
The Basics
Eat: Vegetables, fruits, nuts, seeds, legumes, potatoes, whole grains, breads, herbs, spices, fish, seafood and extra virgin olive oil.
Eat in Moderation: Poultry, eggs, cheese and yogurt.
Eat Only Rarely: Red meat.
Don’t Eat: Sugar-sweetened beverages, added sugars, processed meat, refined grains, refined oils and other highly processed foods.
Avoid These Unhealthy Foods
You should avoid these unhealthy foods and ingredients:
- Added sugar: Soda, candies, ice cream, table sugar and many others.
- Refined grains: White bread, pasta made with refined wheat, etc.
- Trans fats: Found in margarine and various processed foods.
- Refined Oils: Soybean oil, canola oil, cottonseed oil and others.
- Processed meat: Processed sausages, hot dogs, etc.
- Highly processed foods: Everything labelled “low-fat” or “diet” or looks like it was made in a factory.
Foods to Eat on The Mediterranean Diet
You should base your diet on these healthy, unprocessed Mediterranean foods.
- Vegetables: Tomatoes, broccoli, kale, spinach, onions, cauliflower, carrots, Brussels sprouts, cucumbers, etc.
- Fruits: Apples, bananas, oranges, pears, strawberries, grapes, dates, figs, melons, peaches, etc.
- Nuts and Seeds: Almonds, walnuts, Macadamia nuts, hazelnuts, cashews, sunflower seeds, pumpkin seeds and more.
- Legumes: Beans, peas, lentils, pulses, peanuts, chickpeas, etc.
- Tubers: Potatoes, sweet potatoes, turnips, yams, etc.
- Whole Grains: Whole oats, brown rice, rye, barley, corn, buckwheat, whole wheat, whole grain bread and pasta.
- Fish and Seafood: Salmon, sardines, trout, tuna, mackerel, shrimp, oysters, clams, crab, mussels, etc.
- Poultry: Chicken, duck, turkey and more.
- Eggs: Chicken, quail and duck eggs.
- Dairy: Cheese, yogurt, Greek yogurt, etc.
- Herbs and Spices: Garlic, basil, mint, rosemary, sage, nutmeg, cinnamon, pepper, etc.
- Healthy Fats: Extra virgin olive oil, olives, avocados and avocado oil.
Whole, single ingredient foods are the key to good health.
A Few Things Worth Noting
Exactly which foods belong in a Mediterranean diet is controversial, partly because there is such variety between different countries.
The diet prescribed in the studies is high in plant foods, and relatively low in animal foods.
However, eating fish and seafood is recommended at least twice a week.
The Mediterranean lifestyle also involves regular physical activity, sharing meals with other people and enjoying life.
What to Drink
Water should be your go-to beverage on a Mediterranean diet.
This diet also includes moderate amounts of red wine, around 1 glass per day.
However, this is completely optional and wine should be avoided by anyone who has alcoholism or problems controlling their consumption.
Coffee and tea are also completely acceptable, but avoid sugar-sweetened beverages and fruit juices, which are very high in sugar.
Watch This Video
This video shows some of the dietary habits in Crete, the Greek island that inspired the researchers that first noted the benefits of the Mediterranean diet.
A Mediterranean Diet Sample Menu For 1 Week
This is a sample menu for one week on the Mediterranean diet.
Feel free to adjust the portions and food choices based on your own needs and preferences.
Monday
- Breakfast: Greek yogurt with strawberries and oats.
- Lunch: Whole grain sandwich with vegetables.
- Dinner: A tuna salad, dressed in olive oil. A piece of fruit for dessert.
Tuesday
- Breakfast: Oatmeal with raisins.
- Lunch: Leftover tuna salad from the night before.
- Dinner: Salad with tomatoes, olives and feta cheese.
Wednesday
- Breakfast: Omelet with veggies, tomatoes and onions. A piece of fruit.
- Lunch: Whole grain sandwich, with cheese and fresh vegetables.
- Dinner: Mediterranean lasagne.
Thursday
- Breakfast: Yogurt with sliced fruits and nuts.
- Lunch: Leftover lasagne from the night before.
- Dinner: Broiled salmon, served with brown rice and vegetables.
Friday
- Breakfast: Eggs and vegetables, fried in olive oil.
- Lunch: Greek yogurt with strawberries, oats and nuts.
- Dinner: Grilled lamb, with salad and baked potato.
Saturday
- Breakfast: Oatmeal with raisins, nuts and an apple.
- Lunch: Whole grain sandwich with vegetables.
- Dinner: Mediterranean pizza made with whole wheat, topped with cheese, vegetables and olives.
Sunday
- Breakfast: Omelet with veggies and olives.
- Lunch: Leftover pizza from the night before.
- Dinner: Grilled chicken, with vegetables and a potato. Fruit for dessert.
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Do You Know Your Body’s Most Important Weight Loss Secret?
By J. Davis III
Category: HEALTH
Tags: HEALING | HEALTHY FATS | REMEDIES
Recently, Doctor of Naturopathy, weight-loss expert and best-selling Amazon author Liz Swann Miller, creator of the Red Smoothie Detox Factor, revealed 2 of the secrets to easy, steady weight loss. Secrets the big food corporations do their best to hide from us.Secret #1: Enjoy real food. Don’t fall for the lie that you have to deprive yourself to lose weight.
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By Richard Neal
Category: HEALTH
Tags: HEALING | REMEDIES | PREVENTIONAccording the latest statistics, diagnosed and undiagnosed diabetes in the United States is reaching epidemic levels:
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Source: CDC Website
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#1 muscle that eliminates joint and back pain, anxiety and looking fat
By J. Davis III
Category: HEALTH
Tags: HEALING | PREVENTIONI bet you can’t guess which muscle in your body is the #1 muscle that eliminates joint and back pain, anxiety and looking fat.
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