How do I Eat a Mediterranean Diet?
How do I eat a Mediterranean diet?
The Mediterranean diet is a way of eating that is based on the traditional food culture of countries bordering the Mediterranean Sea, such as Greece, Italy, and Spain. It is a diet that is high in vegetables, fruits, nuts, beans, and whole grains, and includes moderate amounts of fish, poultry, and dairy. It is also rich in monounsaturated fats, such as olive oil, and includes moderate amounts of red wine.
To follow a Mediterranean diet, you can:
- Eat a variety of vegetables, including leafy greens, tomatoes, peppers, onions, and garlic.
- Eat a variety of fruits, including citrus fruits, berries, apples, and pears.
- Incorporate whole grains, such as whole wheat, quinoa, oats, and brown rice, into your meals.
- Include beans, lentils, and chickpeas as sources of protein and fiber.
- Choose lean proteins, such as fish, poultry, and tofu, and incorporate them into your meals.
- Include healthy fats, such as olive oil and avocados, in your diet.
- Eat dairy in moderation, such as cheese, yogurt, and milk.
- Drink red wine in moderation, if desired.
- Limit your intake of red meat and processed foods.
It's also important to focus on the overall quality of your diet and to try to eat a variety of foods rather than just focusing on individual nutrients or foods. This can help you get a wide range of nutrients and may be more sustainable in the long term.