5 Great Ways to Follow a Mediterranean Diet
- 02 Feb, 2022
- Posted By : BalkanFresh
A Mediterranean diet is rich in fruits, legumes, nuts, vegetables, and whole grains. Studies have shown that Mediterranean-style eating promotes weight loss and helps prevent diabetes, heart failure, strokes, and other chronic diseases.
In this article, we'll give you 5 great ways to follow the Mediterranean diet in a way that's delicious and healthy.
Bet Against Red Meat
Reduce the intake of fatty red meat and opt for lean protein. Proteins that feature in a Mediterranean diet include seafood like mackerel, sardines, or salmon, which are rich in omega-3 fatty acids.
You can also consume poultry and dairy products as a source of lean protein. Egg Shakshuka or Greek yogurt is a great choice. However, if you can't resist red meat, choose leaner cuts and limit your intake.
Increase Vegetable, Fruit, and Nuts Intake
If the green is missing from your diet, make flavor-packed Balela Salad, Greek Salad, or Chickpea Salad. To satisfy your taste buds, make a Spicy Spinach and Lentil Soup.
Nuts have more minerals than any processed food. Therefore, a handful of nuts such as almonds, cashews, and walnuts can make a satisfying go-to snack rather than opting for cookies, chips, or cereal bars that are loaded with sugar and sodium.
Furthermore, it would be best to keep your daily vitamin C and antioxidants intake in check. Although most fruits are rich in vitamins, pear, grapefruit, or kiwi fruit are very beneficial when combined with a Mediterranean meal plan. To make things more interesting, pick a new fruit every day to expand your fruit horizons.
Drink Red Wine Moderately
People living in the Mediterranean region are fond of red wine. However, despite studies to show some health benefits of red wine, drinking excessive amounts can lead to long term health issues
If you don't drink, that's great; but if you can't shy away from red wine, dietitians who developed the Mediterranean diet advised women to drink 3-ounce and men to 5-ounce of red wine per day when following an eating plan.
Eat Your Mediterranean Meal Slowly
Instead of gobbling your meal, try to savor every bite. This will make you eat slowly and help the food break down quickly. Meanwhile, devouring Mediterranean food causes poor digestion and lower satisfaction. A great way of practicing it is to share as many meals with others as possible.
Let Go Of Processed Food
For many of us, eliminating processed food from the diet is one tough adjustment. To begin with, try swapping a fast food meal with a homemade Mediterranean one. For example, if you can't resist sweet potato fries, try baking them in olive oil with Mediterranean spices.
Olive oil improves your HDL cholesterol levels, also known as good cholesterol. You can also swap butter for olive oil in pasta, mashed potatoes, and more.
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