The Mediterranean diet basically means eating the way people in the Mediterranean region traditionally ate. The general guidelines include:
- Eat fruits, vegetables, seeds, legumes, nuts, bread, seafood. Spices, herbs, potatoes and extra virgin oil.
- You can eat red meat but rarely.
- Poultry, cheese, eggs, and yogurt are only to be consumed in moderation.
- You must avoid refined oils, processed meat, sugar-sweetened beverages, refined grains, and other highly processed foods.
In this article, we will be discussing foods you can eat, foods you must avoid, beverages you can have and a lot more. Read below to find more:
In this article:
Foods you can Eat
What you can Drink?
Healthy Snack Options
Shopping List for the Diet
Everything You Need to Know about the Mediterranean Diet
Foods you can Eat
There is a lot of variation between different countries, it is thus a little controversial to exact state which foods you can eat. According to the studies, the diet is high in healthy plant foods and low in animal foods but it is recommended to eat fish and seafood at least twice a week. Listed below are a few unprocessed Mediterranean foods:
Fruits
Bananas, oranges, apple hazelnuts, pumpkin seeds, cashews, peaches, melons, grapes, strawberries, etc.
Vegetables
Kale, broccoli, carrots, onions, spinach, brussels sprouts, cucumbers, tomatoes, cauliflower, etc.
Legumes
Peas, lentils, peanuts, chickpeas beans, pulses, etc.
Tubers
Sweet potatoes, yams, turnips, potatoes, etc
Nuts and Seeds
Hazelnuts, sunflower seeds, pumpkin seeds, walnuts, macadamia nuts, almonds, cashews, etc.
Whole Grains
Brown rice, barley, corn, whole wheat, whole oats whole-grain bread and pasta, buckwheat, etc.
Herbs and Spices
Basil, mint, nutmeg, cinnamon, sage, garlic, rosemary, pepper, etc.
Healthy Fats
Avocado oil, extra virgin oil, olives, and avocados.
Dairy
Yogurt, Greek yogurt, cheese, etc.
Fish and Seafood
Oysters, clams, crab, mackerel, salmon, sardines, tuna, trout, mussels, etc.
Poultry
Chicken, turkey, duck, etc.
Eggs
Quail, duck eggs, chicken, etc.
What you can Drink?
One of the most important things is water. This should be your go-to drink. You can have red wine too, but in moderation – around 1 glass per day.
In case, you have alcoholism issues or issues with controlling their consumption, you should highly avoid it.
You must avoid sugar-sweetened beverages and fruit juices, which are high in sugar. You can consume coffee and tea.
Healthy Snack Options
Although there is no need for you to have more than 3 meals a day in case, you are hungry in between the meals, you can go for these healthy snack options:
- A piece of fruit
- Carrots or baby carrots
- Leftovers from the night before
- Greek yogurt
- A handful of nuts.
- Apple slices with almond butter
- Some berries or grapes.
A Mediterranean sample menu for 1 week:
MONDAY
Breakfast
Greek yogurt with strawberries and oats.
Lunch
Whole-grain sandwich with vegetables
Dinner
A tuna salad, dressed in olive oil. A piece of fruit for dessert.
TUESDAY
Breakfast
Oatmeal with raisins.
Lunch
Leftover tuna salad from the night before.
Dinner
Salad with tomatoes, olives, and feta cheese.
WEDNESDAY
Breakfast
Oatmeal with veggies, tomatoes, and onions. A piece of fruit.
Lunch
Whole-grain sandwich, with cheese and fresh vegetables.
Dinner
Mediterranean lasagne.
THURSDAY
Breakfast
Yogurt with sliced fruits and nuts.
Lunch
Leftover lasagne from the night before.
Dinner
Broiled salmon, served with brown rice and vegetables.
FRIDAY
Breakfast
Eggs and vegetables, fried in olive oil.
Lunch
Greek yogurt with strawberries, oats, and nuts.
Dinner
Grilled lamb, with salad and baked potato.
SATURDAY
Breakfast
Oatmeal with raisins, nuts and an apple.
Lunch
Whole-grain sandwich with vegetables.
Dinner
Mediterranean pizza made with whole wheat, topped with cheese, vegetables, and olives.
SUNDAY
Breakfast
Omelet with veggies and olives.
Lunch
Leftover pizza from the night before.
Dinner
Grilled chicken with vegetables and a potato. Fruit for dessert.
Shopping List for the Diet
You can look forward to buying the following items for your Mediterranean diet:
- Fruits
Apple, bananas, oranges, grapes, etc.
- Grains
Whole-grain bread, whole-grain pasta, etc.
- Vegetables
Onions, broccoli, carrots, spinach, kale, garlic, etc.
- Potatoes and sweet potatoes.
- Cheese
- Greek yogurt
- Chicken
- Shrimp and shellfish
- Olives
- Pastured or omega-3 enriched eggs
- Extra virgin olive oil
- Fish
Mackerel, sardines, salmon, etc.
- Legumes
Lentils, beans, pulses, etc.
- Berries
Strawberries, blueberries etc
- Frozen veggies
Choose mixies with healthy vegetables.
- Condiments
Pepper, cinnamon, sea salt, turmeric etc.
Conclusion
Mediterranean diet includes plenty of vegetables, healthful fats, and whole grains. It is considered to be a lot beneficial for better sleep quality, lowering the risk of cardiovascular disease and weight loss. In case, you do not see results even after following the diet, it is recommended that you consult a dietician who can make some changes to the diet for the best results.
References
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6471908/
https://www.vox.com/science-and-health/2018/6/20/17464906/mediterranean-diet-science-health-predimed
