The Mediterranean Diet
Either you’re looking for a healthier way to live or you’re planning a trip to the Mediterranean. Either way—congrats. Let’s chat about the Mediterranean Diet so you can start drawing up your grocery list.
What is the Mediterranean Diet
The Mediterranean Diet is pretty simple—it includes the foods eaten by countries around the Mediterranean mid 1900’s—before we got all processed food happy.
It includes veggies, fruits, whole grains, fish and limited red meats and unhealthy fats. It removes added sugars, sugary beverages, processed meats, processed foods and refined grains.
The reason this diet targets the foods of the mid-1900’s is because research showed these people were incredibly healthy, had lower risk of heart disease, stroke, diabetes and other life-threatening diseases.
Makes sense—eat what they ate, benefit like they did. And studies support The Mediterranean Diet’s benefits your health.
So, if you’re one of those fit fans who diets for health first, weight second—we are internet high-fivin’ you.
The Mediterranean Diet Meal Plan
This ‘diet’ is more like it should be–a lifestyle change. That’s because it doesn’t require you to eat the same food over and over. It gives you categories of foods you can choose from.In fact, the list of what you can’t eat is much smaller than what you can eat.
You get a lot of freedom in eating like a 1960 Mediterranean.
What You Can Eat on the Mediterranean Diet
- Whole Grains
- Wine ( a glass a day if you like)
What You Can Eat in Moderation
What you Can’t Eat
- Processed foods
- Sugary Foods and Beverages
- Refined Foods
Key Foods of the Mediterranean Diet
The fish types on this diet are fatty fish and include sardines, trout, salmon, tuna and mackerel.
Fruits and veggies are rich in antioxidants.
Nuts are high in calories and good fat and should be limited to about a handful a day.
Bread. HALLELUJAH bread can be eaten! Make it whole grain. If you’ve been to upscale Italian restaurants you see them place oils and herbs out for dipping. Do that. Don’t use butter.
Olive oil is the main source of healthy fat and the diet discourages saturated fats.
Wine is permitted in moderation-about a glass of red wine per day.
Basics of the Mediterranean Diet
This diet emphasizes eating plant-based foods, uses spices or herbs instead of salt, and replaces butter with healthy fats like canola and olive oil.
It encourages fish consumption twice a week and exercise.
The person on this diet shares food with friends and family, but doesn’t base life around it. Enjoys being leaner, more active and healthier.
Who wouldn’t want this life?
Benefits of the Mediterranean Diet
While cutting out processed and sugary food seems kind of “DUH” there are definite benefits to it.
Research shows that these foods are linked to so many health issues. From high cholesterol and diabetes to heart disease….we don’t need it.
This diet lowers bad cholesterol, reduces the risk for cardiovascular disease, cancer and other illnesses.
Oh, and it helps you lose weight, too. BONUS.
So there you have it—a healthy diet that will certainly turn into a healthy lifestyle for you. Get in 30-60 minutes of exercise and you’re on your way to a healthier you.