5 Simple Steps to Put the Mediterranean Diet on Your Table

the mediterranean diet food list

A huge nutrition study out of Spain was published in 2013, delivering some wonderful health news. The New England Journal of Medicine offered compelling evidence to prove that the Mediterranean Diet delivered an approximately 30% lower chance of cardiovascular diseases, including stroke. Researchers for the Harvard School of Public Health, the Cambridge Health Alliance, the British Medical Journal and others have reported similar findings.

Younger looking and stronger skin, healthy weight loss and improved mental functioning have also been linked to a diet rich in plant foods, vegetables and fruits, the right kinds of fish, good fats and whole grains. These are the basic ingredients the Mediterranean Diet revolves around. So, how do you get the Mediterranean Diet on your table? Put the following 5 simple steps in practice, and your brain, heart and entire body will begin feeling and looking healthy and fit.

Don’t be afraid of fat.

the mediterranean diet food listThe key here is in knowing what fats are good for you, and which are bad. Saturated and trans fats? Very bad, and found in way too many processed foods. They are unhealthy for your heart, and lead to obesity and other health problems. Nuts, extra virgin olive oil, sunflower seeds and avocados are “good fats”. Start swapping these out immediately.

Your mother was right. Eat your veggies!

The heart-healthy and brain-strengthening Mediterranean Diet includes whole grains, whole foods, good fats, fish, fruits, lean healthy meat on a limited basis and natural, high-fiber foods. And all of these are needed for your body to function properly, and at a high level. But vegetables are the food All-Stars which deserve your biggest focus. Make fresh vegetables the biggest part of every meal.

Eat Mediterranean Diet foods first.

Vegetables, fruits, legumes and whole grains make you feel full faster and longer than processed foods. So during any meal, eat these food items first. You will find yourself feeling sated quickly, eating less “bad foods” and enjoying the health benefits that come with a Mediterranean-style diet.

Eat fish 2 to 3 times a week.

Halibut, salmon, tuna and sardines are exceptionally high in omega-3 fatty acids. the mediterranean diet food list recipesThey are also low in calories and carbs, high in protein, and the preferred meat of the Mediterranean Diet. They are versatile, can be eaten hot or cold after cooking, and should replace red meat and processed meat in your diet wherever possible.

Video – Boost Memory with Oily Fish

Go big on beans.

the mediterranean diet weight lossLegumes are definitely an important part of the Mediterranean Diet. They are heart healthy, fill you up quickly and keep you feeling full longer, and there are literally dozens of varieties available. You can use beans to make dips, hummus and other pastes, or eat them on their own. Use them to complement vegetables, fruits and whole grain products as an essential part of your healthy Mediterranean Diet plan.

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