The Mediterranean diet includes a high consumption of fruits, vegetables, healthy fats and whole grains. However, protein sources are also needed in your diet to help your body function daily and build muscle. Understanding which protein sources the Mediterranean diet includes will help you build a nutrient-dense diet that is balanced.
The Mediterranean Diet
The Mediterranean diet includes a diet rich in whole grains, fresh fruits and vegetables, which provide essential vitamins and minerals needed in the body. However, low-fat dairy products, poultry and fish are eaten in low moderation. Red meats and eggs are also rarely eaten. In fact, the Cleveland Clinic explains that the diet recommends eating less than one red meat meal per week, two poultry dishes and less than two fish dishes each week.
Protein Sources
The Mediterranean diet still includes protein-rich foods. Beans and nuts are a staple of the Mediterranean diet because they contain protein and many vitamins and minerals. According to Dr. Frank Jackson, a half cup of cooked dried beans has many of the benefits of 1 ounce of meat. However, the beans do not have the saturated fat that is found in meats. Raw nuts such as cashews, pistachios, walnuts and almonds are also featured in the diet to gain protein and healthy fats. Low-fat dairy products such as low-fat yogurt, are also an option.
Meal Plan
A day's meal plan may consist of a breakfast with whole-wheat cereal and low-fat yogurt. A snack of fresh fruits and vegetables can be added. Lunch may include a bean-based soup or a salad and legumes. Nuts, such as almonds, may act as a midday snack. A Mediterranean dinner is balanced, including protein, such as whole-grain rice, beans and steamed vegetables.
Protein
Protein is needed for growth and development in your body as well as cell health. However, an overload of protein in your diet simply is not necessary. The Mayo Clinic website explains that you need to get 10 to 35 percent of your diet from proteins. The Mediterranean diet easily reaches the recommended intake to promote an overall healthy diet.
Member Comments