For Beginners: The Ultimate Guide To What You Can Eat On The Mediterranean Diet

  • The Mediterranean diet has been named the best overall diet for 2019, while last year’s most popular ketogenic diet only placed 38th.
  • The eating plan is easy to follow and consists of high amounts of olive oil and plant-based foods and low amounts of red meat, sugar and processed foods.
  • Aside from the numerous health benefits it gives, the Mediterranean diet can also help with weight loss.

The title of best overall diet for 2019 has been awarded to the Mediterranean diet by the US News and World Report, that’s the second time in a row as it also got the title last year alongside the Dash Diet.

If you’re thinking of a restrictive diet with multiple rules to follow, the Mediterranean diet is not it — it is a way of healthy eating with simple, easy-to-follow rules.

The ‘diet’ consists of high amounts of olive oil and plant-based foods like fruits, vegetables, legumes, nuts and whole grains; moderate amounts of fish, chicken, dairy and red wine; and low amounts of red meat, sugar and processed foods.

This eating strategy has multiple health benefits, including slowing down the aging process, improving gut health, and strengthening the bones.

“The Mediterranean diet is an incredibly balanced way of eating and is sustainable for the long-term—which is why it’s been so popular for so long,” says Amy Gorin, MS, RDN, of Amy Gorin Nutrition.

She added that it can also help with weight loss and lower the risk of diabetes, cardiovascular disease, and dementia like Alzheimer’s.

Check out this food list as your guide if you’re going to switch to the Mediterranean diet.

THE CORE OF YOUR DIET

  • high-quality olive oil
  • fruits and vegetables (all kinds)
  • nuts and seeds
  • beans and legumes
  • whole grains (brown rice, quinoa, oats, whole grain pasta and bread, etc.)
  • tubers (white and sweet potatoes, beets, etc.)
  • healthy fats (olives, avocados, etc.)
  • seafood and fatty fish (salmon, sardines, shrimp, etc.)

EAT IN MODERATION

  • eggs
  • dairy (milk, cheese, yogurt, etc.)
  • poultry

LIMIT YOUR INTAKE

  • red meat
  • sugar
  • processed food
  • red wine
  • refined grains and oils

Source: Well and Good


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