The Mediterranean Diet – What You Should Eat Everyday

Written by – The Mediterranean diet, while effective for weight loss, has gained a tremendous following because of its health benefits to your brain, heart, and disease prevention. The diet relies heavily on plant based foods, and a select list of “good fats” that promote long term heart health.

People from the region, who followed the diet daily, consistently had a reduced risk of cancer, heart disease, and certain diseases of the brain.

The Diet Basics

If you’re new to the diet, or just interested in an overview, here are the basic diet rules everyone is asked to follow:

– Eat Fish instead of red meat
– Use olive oil instead of margarine
– Snack on almonds and walnuts
– Eat whole grain foods instead of refined
– Drink red wine a few times per week (optional)
– Avoid processed food

See Also: The benefits of a low sugar diet

Do Eat This

Unlike most diets, you’re asked to eat a regular amount of healthy (monounsaturated) fats to promote long term heart health and reduce the risk of certain cancers.

– Fresh Fruit
– Fresh Vegetables
– Fish
– Chicken
– Turkey
– Eggs
– Wild Salmon
– Beans
– Almonds
– Walnuts
– Sunflower Seeds
– Whole Wheat Bread
– Quinoa
– Garlic
– Olive Oil
– Dairy (milk, yogurt, fresh cheese)

Related: Foods that lower the risk of cancer

Don’t Eat This

The Mediterranean diet models, and attempts to mimic, the eating behavior of a specific group of people from Greece, Italy, Spain and France.

The “do not eat” foods are not an arbitrary list of foods that are considered unhealthy. You’re asked to avoid these foods because it was not a main staple of Mediterranean people and was not eaten regularly.

Small Amounts Are Allowed

– Red Meat (2-3 times per month)
– Salt (Use spices instead)

Completely Avoid

– Processed Food
– Fast Food
– Refined Carbs (white bread, white rice)
– Butter

See Also

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