The mediterranean diet is a nutritional approach inspired by the traditional eating habits of people living in Mediterranean countries such as Greece, Italy, and Spain. It emphasises the consumption of plant-based foods like vegetables, fruits, legumes, nuts, and whole grains, incorporates healthy fats primarily from olive oil, includes moderate amounts of fish and seafood rich in omega-3 fatty acids, and allows for moderate consumption of poultry, eggs, and dairy while limiting red meat.
This diet is particularly beneficial for individuals looking to improve heart health, manage weight, reduce the risk of chronic diseases, and enhance overall well-being. It is suitable for a wide range of people, especially those aiming for a balanced and sustainable eating pattern that supports long-term health.
However, if you are someone who has just started following this diet then make sure you are keeping a note of these 6 points for better results suggested by Ruhi Kumar, Delhi-based nutritionist and founder of Just Fit.
Emphasise plant-based foods: Fill your plate with a variety of vegetables, fruits, legumes, nuts, and whole grains. These foods should constitute most of your meals. Vegetables and fruits provide essential vitamins, minerals, and antioxidants. Legumes and nuts are excellent sources of protein and healthy fats, while whole grains offer fibre and important nutrients, contributing to overall health and satiety.
Choose healthy fats: Incorporate healthy fats, primarily from olive oil, which is a staple in the Mediterranean diet. Olive oil, especially extra-virgin, is rich in monounsaturated fats that can improve heart health by reducing bad cholesterol levels. Additionally, avoid saturated and trans fats found in processed foods, as these can increase the risk of heart disease and other health issues.
Opt for lean protein sources: Consume moderate amounts of fish and seafood, aiming for at least two servings per week. These are rich in omega-3 fatty acids, which are beneficial for heart and brain health. Include poultry, eggs, and dairy in moderation as part of your protein intake. Limit red meat consumption and choose lean cuts when you do eat it, to reduce saturated fat intake and lower the risk of chronic diseases.
Eat whole grains: Replace refined grains with whole grains such as whole-wheat bread, brown rice, quinoa, and oatmeal. Whole grains provide more fibre and nutrients compared to refined grains, aiding in digestion and helping to maintain stable blood sugar levels. The increased fibre content also supports cardiovascular health and aids in weight management by promoting a feeling of fullness.
Season with herbs and spices: Use herbs and spices instead of salt to flavour your food. Common choices in Mediterranean cuisine include basil, oregano, rosemary, garlic, and cinnamon. These not only enhance the taste but also offer health benefits due to their antioxidant and anti-inflammatory properties. Reducing salt intake can help maintain healthy blood pressure levels.
Enjoy wine in moderation: If you drink alcohol, do so in moderation. This typically means up to one glass of wine per day for women and up to two glasses per day for men, usually consumed with meals. Moderate wine consumption, particularly red wine, is associated with various health benefits, including improved heart health, due to the presence of antioxidants like resveratrol. However, excessive alcohol consumption can negate these benefits and lead to health issues.
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