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The Mediterranean diet is the food that belongs to the countries that surround the Mediterranean sea. This diet chiefly consists of:

• The abundance of plant foods and these include vegetables, fruits, nuts, and also legumes. These should also include whole grains and locally grown olive oil.
• l You should consume Yogurt and cheese regularly in low to medium amounts.
• l Poultry and fish to be consumed in low to moderate amounts.
• l You can take Red meat in small amounts.
• l Fresh fruits along with sweets containing added sugar and honey. But you should eat this only a few times in one week.
• l Wine in low to moderate amount. This should be accompanied by meals.

1. Preventing Strokes and Heart Diseases

When you follow a Mediterranean diet,the consumption of refined bread, red meat, processed food is limited. Moreover, you are also encouraged to take red wine instead of hard liquor.

2. Will Help You to Keep Agile

The Mediterranean diet has a lot of nutrients in it. These help in reducing the risks associated with weakening muscles. It also reduces other signs of frailty by about 70%.

3. Reduces the Risk Associated with Alzheimer’s

A Mediterranean diet might improve the levels of good cholesterol. It even helps in maintaining the blood sugar levels of individuals. The overall health of blood vessels is also improved.

4. Chances of Parkinson’s Disease is Reduced

There is a very high percentage of antioxidants present in this diet. This prevents the cells from getting damaged. Therefore, the chances of Parkinson’s disease iscertainly reduced.

5. Increasing Longevity

This diet helps in reducing the risks of death to as much as 20%. This is because this diet reduces the risk of developing heart diseases and cancer.

6. Provides You Protection Against Type 2 Diabetes

This diet is rich in fiber content. These take time to digest and prevent too much blood pressure swings. It also helps in maintaining the level of blood sugar and prevents you from gaining weight

Foods That Should be Included as Part of the Mediterranean Diet

1. Focusing on Whole Foods

Processed foods are not traditionally a part of the Mediterranean diet. If the food is coming as a package, then make sure that you check out the list. Foods that can be included as a part of the whole diet are whole grains, nuts, fish, legumes, fruits, and olive oil.

2. Vegetables Should be Included

The Mediterranean diet emphasizes that you should have at least 7 – 10 servings of fruits and vegetables in a day. Even having 3 – 5 servings each day will lower the chances of heart diseases.

You can add small quantities of vegetables to the meals. For example, you can add spinach to the eggs, load your sandwiches with cucumber and avocado. You can also have some nut butter with an apple.

3. Eat Fish Instead of Red Meat

Fishes are rich in protein. So you should include herring, tuna, salmon, etc. as a part of your diet. These fishes contain a high amount of protein and also omega 3 fatty acids. This reduces inflammation and also improve the level of your cholesterol. Both shellfish and whitefish are very good protein sources. If you are fond of eggs, turkey, chicken, cheese, and yogurt, you can have them weekly.

4. Use Olive Oil Instead of Butter to Cook Your Food

The total amount of fat consumed is not as important as the type of fat you are consuming. This diet encourages eating poly and mono-saturated fats and also heart-healthy fats. Saturated and trans fat increases the LDL level. Therefore, you should swap butter with fats like olive oil that is good for your heart.

Mediterranean Diet Throughout the Day

If you want to include some of the best and the most delicious food into your diet, you can go through the recipes given below:

1. Breakfast

• l You can have whole grain bread with toppings of fresh tomato, a little bit of virgin olive oil, and low-fat cheese slices.
• Another alternative breakfast can include a vegetable omelette with spinach, mushrooms, and onions with crusty whole-grain bread. You should cook it in olive oil.
• You can have plain Greek yogurt topped with fresh berries and also nuts.

2. Lunch

• You can have a Greek salad and this should include tomatoes, fresh parsley, kalamata olives, and feta cheese. You can dress it with extra virgin olive oil and squeeze some lemons on it.
• Chickpea and faro salad with spring onions, red pepper, and fresh oregano can also be a good Mediterranean lunch. You should also dress it with some extra virgin olive oil and also some lemon juice.
• The third alternative for a Mediterranean lunch can be a vegetarian pizza topped with part-skim mozzarella cheese, onions, roasted broccoli, carrots, and green peppers.

3. Dinner

• Green vegetables kababs with shrimp along with a toasted quinoa salad, mixed green salad with pine nuts.
• Chicken stir-fried in olive oil with cauliflower, broccoli, yellow peppers, and asparagus along with brown rice.
• Steamed mussels along with spinach-orzo salad and minestrone.

Summary

Mediterranean diet is undoubtedly one of the most healthy diets. The best part about this diet is that you can also make it delicious. Fish, eggs, chicken, turkeys, etc. can also be a part of your diet