A wide variety of flavorful foods are consumed on the Mediterranean diet. The Mediterranean diet emphasizes eating foods in moderation, which helps you enjoy the tasty foods of the diet while maintaining a healthy weight. Learning what foods make up the Mediterranean diet will help you understand how to make healthy daily food choices.
Whole Grains
Whole grains are an essential part of the Mediterranean diet. Whole-wheat pasta, whole-grain bread, whole-wheat cereal and brown rice are all included in the Mediterranean diet. These foods contain vitamins and minerals that fuel your body with energy. Whole grains are also a healthy source of fiber, which will keep you full longer and promote weight maintenance. The Oldways website explains that in a traditional Mediterranean diet, whole grains should be included in almost every meal.
Fruits and Vegetables
Fruits and vegetables are eaten in high volume on the Mediterranean diet. Fruits and vegetables provide a healthy source of antioxidants, vitamins and minerals, which help your body function to its fullest potential. The Mediterranean diet focuses on dark leafy green vegetables, potatoes and a wide variety of fruits. Fruits and vegetables are eaten as snacks and included in main meals.
Protein Sources
The Mediterranean diet focuses on consuming protein sources that are not animal products. Low-fat dairy products, poultry and fish are eaten in low moderation on the diet and red meat is rarely eaten. Beans, nuts and legumes make up the healthy protein sources found in the Mediterranean diet. Dr. Frank Jackson explains that a half cup of dried beans contains many of the same nutrients as 1 ounce of meat. However, choosing to eat beans, nuts and legumes allows you the benefits of vitamins, minerals and protein without getting the saturated fats found in animal products.
Healthy Fats
Healthy fats are consumed in the Mediterranean diet. The American Heart Association found that people who follow a Mediterranean diet consume far less saturated fats than the average American diet and consume more monounsaturated fats. The Mediterranean diet focuses on cooking with olive oil to include health fats into your diet daily. Raw nuts such as cashews, walnuts and almonds are also healthy sources of fat in the Mediterranean diet.
Member Comments