Breakfast: Eggs and vegetables, fried in olive oil. Lunch: Greek yogurt with strawberries, oats and nuts. Dinner: Grilled lamb, with salad and baked potato.
People on a Mediterranean diet avoid the following foods: refined grains , such as white bread , white pasta, and pizza dough containing white flour. refined oils, which include canola oil and soybean oil. foods with added sugars, such as pastries, sodas, and candies. deli meats, hot dogs, and other processed meats.
You will eat mostly plant-based foods like fruits and vegetables, potatoes, whole-grains, beans, nuts, seeds and extra virgin olive oil. Meals are planned around these foods . The diet also includes moderate amounts of lean poultry, fish, seafood, dairy and eggs .
The Mediterranean Diet is characterized by an abundant variety of plant foods, including fruits, vegetables, breads, pasta , cereals, whole grains, potatoes, beans, lentils, nuts, and seeds.
Nuts and Seeds: One serving is 2 Tbsp. sunflower or sesame seeds, 1 Tbsp. peanut butter , 7-8 walnuts or pecans, 20 peanuts , or 12-15 almonds Aim for 1-2 servings of nuts or seeds and 1-2 servings of legumes per day. Legumes are high in fiber, protein, and minerals.
20 Foods That Are Bad for Your Health Sugary drinks. Added sugar is one of the worst ingredients in the modern diet. Most pizzas. Pizza is one of the world’s most popular junk foods. White bread. Most fruit juices. Sweetened breakfast cereals . Fried, grilled, or broiled food. Pastries, cookies, and cakes. French fries and potato chips.
Try to avoid added sugars as much as possible. This means staying away from candy, most baked goods, and sugar and syrup-sweetened drinks like soda and artificial juices. To get your sweet fix, try to eat fruit or baked goods made with fruit and natural sweeteners like cinnamon and honey .
Goal: Limit cheese to 3 servings per week. No limit on egg whites, but eat egg yolks in moderation. Tip: Choose fat-free or 1% milk, yogurt and cottage cheese . Eat natural, light or part-skim cheese .
Quick start to a Mediterranean diet You can do this by: Sautéing food in olive oil instead of butter. Eating more fruits and vegetables by enjoying salad as a starter or side dish, snacking on fruit, and adding veggies to other dishes. Choosing whole grains instead of refined breads, rice, and pasta.
Like it or not, dairy is still an important part of many western diets , including in the United States and Australia. However, if you’re trying to stick to the Mediterranean diet as it’s intended, dairy consumption is cut to a minimum and only consumed in a few forms, such as cheese and yogurt.
Limit meat and poultry to one serving or less per week. You can have 1 to 2 servings of fish per week.
One of the components of the traditional Mediterranean diet , wholemeal sourdough bread is part of a low GI diet . Low GI/GL diets offer many health benefits especially for patients with type 2 diabetes mellitus (T2DM), CHD and cancer and for subjects who are overweight or hyperlipidemic.
Look for a loaf made with whole grains . It’s got more protein and minerals and is generally healthier than the white flour kind. Try whole-grain pita bread dipped in olive oil, hummus , or tahini (a protein-rich paste made from ground sesame seeds).
The Mediterranean diet includes plenty of health-promoting foods, but it is still possible to gain weight if you ‘re eating more calories than you ‘re burning. “The Mediterranean diet is a wonderfully healthy way to eat, but people can consume too many calories on almost any diet .
Ingredients. Whole Wheat Pasta . Higher in fiber, protein, and nutrients than regular pasta , whole wheat pasta is better for you. Its flavor is mild, so no one will suspect your healthy swap.