“Eating well is a form of self-respect”
The Mediterranean diet – ranked best overall diet in 2020 by U.S News and World Report for the third year in a row. This healthy diet focuses on fruits, vegetables and whole grains.
Numerous studies have shown that the Mediterranean diet can aid with weight loss and help prevent heart attacks, strokes, type 2 diabetes and premature death, amongst other health benefits.
The Mediterranean diet is based on the traditional foods that people used to eat in countries like Italy, Spain, and Greece in the 1960’s. There are many countries around the Mediterranean sea and they all have different foods, but what they have in common is, they are high in healthy plant foods and relatively low in animal foods. However, fish and seafood is very popular and it is also recommended at least twice a week.
Due to the variety of foods that are part of this diet, it makes this diet easy to follow because you don’t have to feel restricted or bored and if you are eating out, there are many options. There is no right or wrong way to follow the diet, this is a lifestyle. The Mediterranean lifestyle also involves regular physical activity, sharing meals with family and friends (think Tapas and Meze) and enjoying life. It is a very social lifestyle.
The Basics
Exactly which foods belong to the Mediterranean diet is controversial, because there is such variation between different countries, but you should base your diet on these healthy, unprocessed Mediterranean foods:
To Eat: Vegetables, fruits, nuts, seeds, legumes, potatoes, whole grains, breads, herbs, spices, fish, seafood and extra virgin olive oil.
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, etc.
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, etc.
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!
Eat in moderation: Poultry, eggs, cheese and yogurt.
Eat on occasion: Red meat.
Don't eat: Sugar-sweetened beverages, added sugars, processed meat, refined grains, refined oils and other highly processed foods.
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, Vegetable oils, cottonseed oil and others.
Processed meat: Processed sausages, hot dogs, etc.
Highly processed foods: Anything labeled "low-fat" or "diet" or which looks like it was made in a factory.
To avoid unhealthy ingredients make sure you read the food labels!
What to Drink
Water should be your go-to beverage on a Mediterranean diet but a glass of red wine with your food is also included in this diet, this is completely optional, and should be avoided if you have problems with controlling your consumption.
Coffee and tea are also completely acceptable, but you should avoid sugar-sweetened beverages and fruit juices, which are very high in sugar.
A Mediterranean Sample Menu for 1 Week:
Monday
Breakfast: Greek yogurt with strawberries and oats.
Lunch: Foccacia with olives and sun-dried tomatoes. Rocket, mozzarella, tomato, pesto salad. Fruit for dessert.
Dinner: Lentil Moussaka. Fruit for dessert.
Tuesday
Breakfast: Oatmeal with raisins.
Lunch: Grilled vegetables with yogurt dip (Tzatziki)
Dinner: Linguini pasta with prawns and side salad.
Wednesday
Breakfast: Omelet with veggies, tomatoes and onions. A piece of fruit.
Lunch: Feta Cheese pie with a Greek Salad
Dinner: A tuna salad with baby potatoes, lemon and olive oil dressing. Fruit for dessert.
Thursday
Breakfast: Yogurt with sliced fruits and nuts.
Lunch: pasta salad with mozzarella, basil, tomatoes, red onion and balsamic vinegar.
Dinner: Grilled salmon, wilted garlic spinach and vegetables.
Friday
Breakfast: Eggs and vegetables, fried in olive oil.
Lunch: Burghul Salad with tomato and parsley.
Dinner: Seafood Risotto
Saturday
Breakfast: Oatmeal with raisins, nuts and an apple.
Lunch: Grilled Mullet with Greek Salad and crusty bread
Dinner: Mediterranean pizza made with whole wheat, topped with cheese, vegetables and olives.
Sunday
Breakfast: Omelet with veggies and olives.
Lunch: Feta and Spinach cheese Pie
Dinner: Grilled chicken souvlaki, with grilled vegetables. Fruit for dessert.
This Week’s Action-step is to try 3 new Mediterranean inspired recipes. If you google "Mediterranean recipes" you will find hundreds of great recipes for delicious meals. The above menu is very Greek due to my own Greek roots but Spain, Italy and Turkey has some amazing dishes as well.
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