The Mediterranean diet is popular among nutritionists not only for its many health benefits but also for its flexibility and ease of use. The diet emphasizes whole, plant-based foods, heart-healthy fats, and seafood, which comprise the majority of meals in Mediterranean regions like Greece and southern Italy. Moreover, the Mediterranean diet is more of a lifestyle than a temporary way of eating. And it’s been shown that people who follow it long-term exhibit lower rates of chronic disease and have a longer life expectancy. If you’re interested in trying out this healthy, popular diet, here’s a meal plan to get you started as well as some more info on some of the benefits you may reap from following the Mediterranean diet long-term. The Mediterranean diet does not explicitly prohibit any food groups or require calorie restriction. That said, there are certain guidelines to follow to maximize the potential health benefits. For example, avoid processed foods, and instead center your meals around plant-based foods, including vegetables, beans, and whole grains. Fish, such as light tuna, salmon, cod, and other types of seafood that are rich in omega-3 fatty acids, play a central role, particularly for Americans who adhere to this diet.
Enjoy with an 8-ounce latte with skim or unsweetened mediterranean milk. Daily One 1, calories, 75 g protein, diet carbohydrates, 32 g wewk, 59 g fat, 1, mg sodium. Product Reviews. Daily Totals: 1, calories, 50 g protein, g carbohydrates, 30 g fiber, 50 g fat, 1, mg sodium. More studies are necessary to. And don’t miss our seasonal Mediterranean meal plans for summer and fall. week
What is a Mediterranean diet? Benefits Dairy is eaten in limited amounts, but these foods serve to supply an excellent source of calcium. Victoria Seaver, M. The Mediterranean diet may also promote healthier weight and body overall. Snack: 1 cup raspberries 64 calories. Mash all ingredients together thoroughly or, if a smoother spread is desired, use a food processor to blend the ingredients.