Go Mediterranean With 25 Healthy Recipes That Will Make You Live Forever (2024)

FAQs

What is the healthiest Mediterranean food? ›

Seafood, seeds, nuts, legumes and some vegetable oils have healthy fats, including the polyunsaturated kind. Fish also are a key part of the Mediterranean diet. Some healthy choices are: Mackerel.

The traditional Mediterranean diet (MedDiet) is an overall food pattern characterized by high consumption of plant-based foods (vegetables, fruits, nuts, legumes, and unprocessed cereals); low consumption of meat and meat products (with special avoidance of red and processed meats); moderate to high consumption of fish ...

You can base your diet on these foods: Vegetables: tomatoes, broccoli, kale, spinach, onions, cauliflower, carrots, Brussels sprouts, cucumbers, potatoes, sweet potatoes, turnips. Fruits: apples, bananas, oranges, pears, strawberries, grapes, dates, figs, melons, peaches.

Spain and Italy: toasted bread + soft cheese + fresh fruit or freshly squeezed fruit juice. Greece: paximadia (bread made from whole wheat, chickpea, and barley flour) + olives + cheese. Syria: tahini yogurt with chickpeas + pickles + sliced radishes. Morocco: fried egg in olive oil + soft cheese + olives + flatbread.

According to a February 2022 meta-analysis in the journal PLOS Medicine, those who "adopt a diet of whole grains, legumes, fish, fruits, vegetables and a handful of nuts, while reducing red and processed meats, sugar-sweetened beverages and refined grains" starting at age 20 may be able to add more than 10 years to ...

Research supports the use of the Mediterranean diet as a healthy eating pattern for the prevention of cardiovascular diseases, increasing lifespan, and healthy aging. When used in conjunction with caloric restriction, the diet may also support healthy weight loss.

Plant foods are the foundation of the Mediterranean Diet. In this diet, you eat plenty of colorful fresh fruits and vegetables. As well as whole grains and cereals instead of refined grains and cereals. Olive oil has been a staple in the Mediterranean Diet for over 2,500 years.

Beer and liquor. Foods high in sodium or saturated fat. Refined carbohydrates, like white bread and white rice. Highly processed foods, like some cheeses.

How often do you eat eggs on the Mediterranean diet? ›

Based on their high cholesterol content, the Mediterranean Diet Foundation recommends to consume up to 4 eggs per week, as a healthy alternative to fish or meat [7], and the same amount (2–4 eggs per week) was indicated in the latest Italian dietary guidelines [8].

And as plant-based protein sources that are high in good and unsaturated fats, peanuts and peanut butter are a natural fit within Mediterranean and Flexitarian ways of eating. Unfamiliar with the Mediterranean and Flexitarian diets?

Canned tuna is a great Mediterranean Diet food. It is rich in protein, low in fat and calories, and is an excellent source of essential omega-3 fatty acids, which science has shown to improve heart health and brain function.

Wondering what to drink on the Mediterranean diet? Water should be the first thing you reach for. Coffee and tea are also fine, as long as you watch the added cream or sugar. Limit intake of sugar- sweetened drinks, like soda, fruit juice, or sweet tea.

Basic Guidelines of the Mediterranean Diet

Food is mainly from plant sources, including fruits and vegetables, beans, nuts, grains. Vegetables are the main course, meat or poultry is a side dish and is not consumed daily. Food is minimally processed. The meals are made up of vegetable based simple home-cooked dishes.

Choose lean poultry in moderate, 3- to 4-ounce portions. Save red meat for occasional consumption or use meat as a condiment, accompanied by lots of vegetables, as in stews, stir-fries, and soups. Eat more fish, aiming for two to three servings a week. Both canned and fresh fish are fine.