What is the Mediterranean Diet Plan?
The Mediterranean diet plan, a fresh nutritional recommendation has been inspired by the long-established dietary plans of Spain, southern Italy and Greece. Its principal aspect is the relatively high consumption of legumes, olive oil, fruits, vegetables, unrefined cereals, fish, dairy products such as yogurt and cheese, and low intake of meat products. In 2010, this diet pattern was recognized by UNESCO as an Intangible Cultural Heritage of Greece, Spain, Italy, and Morocco.
So, the Mediterranean diet plan bursts with delicious recipes of fresh ingredients that are loaded with antioxidants and healthy fats. It helps to lower your cholesterol level, and improves the health of your heart.
Here are the 10 things that you should follow while following a Mediterranean diet-
- Olive oil should be used as the central added fat.
- Vegetables must be included in every meal (100 grams of leafy vegetables and 100 grams of tomatoes)
- Eat a minimum of two legume meals every week.
- Eat a minimum of two fish servings every week, particularly oily fish such as gemfish, blue mackerel, blue eye trevalla, canned salmon, Australian and Atlantic salmon.
- Eat small portions of meat, or meat products such as chicken, lamb, pork, etc, and only once a week.
- Include fresh fruits in your everyday diet and eat nuts or dried fruits as snacks.
- Don’t forget to include yogurt in your everyday chart- about 200 grams, and eat cheese in a moderate amount- 30-40 grams a day.
- Eat cereals or wholegrain breads with your meals- 3 to 4 bread slices every day.
- Consume a moderate quantity of wine with your meals- one standard drink of 100 ml a day. Go alcohol free for a few days.
- Eat sweets, or drink other sweet drinks only on special occasions.
The breakfast is the most significant meal of the day. When you go without breakfast, you are depriving your body of essential nutrients that it needs, thereby slowing down metabolism. Consequently, you crave for sweets or salty food items. If you like to cook, you can prepare apple muesli for yourself. While if you enjoy simple meals, you can go for Greek yoghurt with fruits, nuts, and toast.
Snacks are meant to be full of vitamins and proteins as they ensure that your body’s metabolism hasn’t slowed down. It is advised to snack twice during a day- the first one 3 hours post your breakfast, and the second 3 hours post your lunch. For those who love cooking, rye crisp bread with ham and cottage cheese would be a delightful option, while just a rainbow fruit salad (consisting of melon, strawberries, peach, blueberries and kiwi fruit) is its simpler equivalent.
It is important that you do not miss your lunch, as this will slow down your metabolism and will cause you to overeat during dinner time. Have a balanced diet- full of fiber and proteins, to keep you satiated until dinner. If you enjoy cooking, you can prepare rice cakes with minted potato and pea soup. If you’d instead prefer a simple meal, you opt for cheese pita and hummus.
Dinner should be really healthy and wisely prepared, as it will stop you from being hungry throughout the night. A salad with pine nuts and prawns is an appropriate meal for those who prefer cooking, whereas whole wheat pasta with herbs and salmon is its simpler counterpart.
Therefore, the Mediterranean diet plan emphasizes on a healthy lifestyle and eating habits- one must exercise, engage in physical activity, and eat a diet full of vegetables, fruits, grains and nuts. You are most likely to remain hale and hearty when following this amazing health plan.
You can buy the book called “The Mediterranean Prescription” from Amazon, which has amazing meal plans and recipes to help you stay slim and healthy for the rest of your life. Here is the link to purchase-