![]() ![]() ![]() plenty of variety means the diet is not restrictive and therefore easy to maintain.However, studies have suggested it may be a good long-term option for people seeking to manage their weight.ĭata for people who followed the diet for 5 years indicated they were less likely to gain excess weight than those on other diets. Research has not confirmed that following a Mediterranean diet will cause a person to lose weigh. The Mediterranean diet has been linked to a long list of health benefits. Healthy fats: extra virgin olive oil, olives, avocados, avocado oil.Dairy products: Greek yogurt, yogurt, milk.Seafood: salmon, sardines, mackerel, trout, shrimp, mussels.Condiments: sea salt, pepper, turmeric, cinnamon, cayenne pepper, oregano.Seeds: sunflower seeds, pumpkin seeds, chia seeds, hemp seeds.Nuts: almonds, walnuts, cashews, pistachios, macadamia nuts.Legumes: lentils, chickpeas, black beans, kidney beans.Grains: whole grain bread, whole grain pasta, quinoa, brown rice, oats.Fruits: apples, bananas, oranges, grapes, melons, peaches, pears, strawberries, blueberries.Frozen veggies: peas, carrots, broccoli, mixed vegetables.Vegetables: carrots, onions, broccoli, spinach, kale, garlic, zucchini, mushrooms.Here are some basic Mediterranean diet items to add to your shopping list: When shopping, opt for nutrient-dense foods, such as fruits, vegetables, nuts, seeds, legumes, and whole grains. There’s usually no need to count calories or track macronutrients ( protein, fat, and carbs) on the Mediterranean diet, unless you are managing your glucose levels.īut, it is essential to consume all food in moderation. Dinner: grilled chicken with vegetables, sweet potato fries, and fresh fruit.Lunch: falafel bowl with feta, onions, tomatoes, hummus, and rice.Breakfast: an omelet with veggies and olives.Dinner: Mediterranean pizza made with whole wheat pita bread and topped with cheese, vegetables, and olives.Lunch: lentil salad with feta, tomatoes, cucumbers, and olives.Breakfast: oatmeal with nuts and raisins or apple slices.Dinner: grilled lamb with salad and baked potato.Lunch: stuffed zucchini boats with pesto, turkey sausage, tomatoes, bell peppers, and cheese.Breakfast: eggs and sautéed vegetables with whole wheat toast.Dinner: broiled salmon with brown rice and vegetables.Breakfast: yogurt with sliced fruit and nuts.Lunch: a whole grain sandwich with cheese and fresh vegetables.Breakfast: an omelet with mushrooms, tomatoes, and onions.Dinner: a salad with tomatoes, olives, cucumbers, farro, baked trout, and feta cheese.Lunch: caprese zucchini noodles with mozzarella, cherry tomatoes, olive oil, and balsamic vinegar.Dinner: a tuna salad with greens and olive oil, as well as a fruit salad.Lunch: a whole grain sandwich with hummus and vegetables.Breakfast: Greek yogurt with strawberries and chia seeds.Get some tips for healthy grocery shoppingīelow is a sample menu for 1 week of meals on the Mediterranean diet.įeel free to adjust the portions and food choices based on your own needs and preferences, and add snacks as desired.įor more ideas, check out this list of 21 healthy Mediterranean recipes. Healthy fats: extra virgin olive oil, olives, avocados, and avocado oil.Herbs and spices: garlic, basil, mint, rosemary, sage, nutmeg, cinnamon, pepper.Fish and seafood: salmon, sardines, trout, tuna, mackerel, shrimp, oysters, clams, crab, mussels.Whole grains: oats, brown rice, rye, barley, corn, buckwheat, whole wheat bread and pasta.Legumes: beans, peas, lentils, pulses, peanuts, chickpeas.Nuts, seeds, and nut butters: almonds, walnuts, macadamia nuts, hazelnuts, cashews, sunflower seeds, pumpkin seeds, almond butter, peanut butter.Fruits: apples, bananas, oranges, pears, strawberries, grapes, dates, figs, melons, peaches.Vegetables: tomatoes, broccoli, kale, spinach, onions, cauliflower, carrots, Brussels sprouts, cucumbers, potatoes, sweet potatoes, turnips.You can include a mix of fresh, frozen, dried, and canned fruits and vegetables, but check package labels for added sugar and sodium. includes fish and seafood at least twice a week.It is difficult to define which foods belong to the Mediterranean diet, partly because there’s variation between countries. ![]()
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