The Mediterranean diet comprises a super load of seasonal fruits, vegetables, legumes, nuts, seeds, olive oil and fish. They avoid eating red meat and sweets and they also take alcohol in moderation. Their lifestyle is also deemed to be active. There are many benefits to consuming Mediterranean diet like, lower cholesterol, weight loss, improved rheumatoid arthritis, lowers risk for Alzheimer’s, lowers risk for type 2 diabetes, lower risk for certain cancers. Sounds amazing, isn’t it? Want to get started on this diet. Follow Mediterranean diet in 10 simple steps:
- Consume fish instead of red meat
People living near the Mediterranean Sea mostly consume fish and seafood for loading themselves with protein. Consume fatty fish like salmon, sardines, albacore tuna, mackerel or herring, as they are a rich source of omega 3 fatty acids. It helps in lowering the inflammation in your body.
- Cook food with olive oil
The main sources of fat in this particular diet are olive oil and nuts. They are also rich in monounsaturated fats which is healthy for your heart. Experts also suggest that using extra virgin olive oil to attain the highest levels of antioxidants.
- Eat veggies in-between the meals
Consuming more fruits and veggies is a must if you are following this diet. Experts suggest that planning your meals around fruits and veggies taking up half the space on your plate is a good practice. You can also eat them as a snack instead of munching on chips or crackers.
- Add legumes to your diet
They help in weight loss as they are rich in fiber and protein. It is recommended to consume legumes 3 cups per week.
- Instead of salt, use more spices and herbs.
To boost the nutrient value and reduce the sodium level in the dishes, use herbs and spices instead of salt. These herbs and spices are also rich in antioxidant content.
- Snack on nuts instead of junk foods.
After olive oil, nuts and seeds are the richest sources of the fats which are healthy for your heart. They are also rich in protein and fiber, which helps in losing weight.
- Cut down on the sweets
In the eating pyramid of the Mediterranean diet, sweets and red meat are placed at the top which signifies that their consumption is to be done in spare amounts. Instead of satisfying your sweet tooth, munch on nuts and seeds, fruits and veggies. Use sweets as an occasional snack and not a staple in your diet.
- Consume whole grains instead of refined grains
Instead of consuming white bread, white rice, processed breakfast cereal, eat whole grain alternatives. They contain a whole lot of natural nutritional values like fiber, vitamins, minerals, and antioxidants
- Drink alcohol in moderation.
The Mediterranean diet does include wine intake as a part of the diet. But no matter what, drink it in moderation.
- Be on the move, always.
Yes, of course. dieting is an important part of a healthy lifestyle. But it all roots down to nothing if you don’t exercise. So, always be on the move and stay active.