The Mediterranean diet is a healthy diet based on the traditional eating pattern of countries bordering the Mediterranean such as Italy, Greece, Spain and Morocco. This diet is rich in health benefits and many studies have shown its benefits in reducing the risk of heart disease, stroke, diabetes, obesity and cancer.
Here are some of the basic components of the Mediterranean diet:
- Fruits and vegetables: include apples, oranges, tomatoes, and leafy vegetables such as spinach and lettuce.
- Whole grains: such as brown rice, barley, and oats.
- Rich sources of protein: such as tuna, olives, walnuts, beans, and chickpeas.
- Low-fat dairy products: such as low-fat milk, cheese.
- Olive oil: used in preparing foods such as nutritious salads.
- An estimate of the significant consumption of other foods: for example, the consumption of a small amount of red meat.
What are the benefits of the Mediterranean diet?
The Mediterranean diet has many benefits, including:
- Reducing the risk of cardiovascular diseases
- Support a healthy body weight appropriate to nature and measurements
- Support healthy blood sugar, cholesterol and blood pressure.
- Support a healthy balance of gut microbiota (bacteria and other microorganisms) in the digestive tract.
- Reducing the risk of cancer.
Slowing down the decline of brain function with age, which helps you live longer
Here is an illustrative example of an entire day
Breakfast (453 calories)
1 cup fat-free Greek yogurt (145 calories)
A quarter cup of blackberries (16 calories)
3 tablespoons almonds (292 calories)
Morning snack (39 calories)
1/2 cup cranberries
Lunch (325 calories)
Vegetables and a slice of whole grain bread
Evening snack (106 calories)
1 medium pear
Dinner (422 calories)
1 serving of trout and vegetables
Daily total: 1345 calories, 80g protein, 126g carbohydrates, 33g fiber, 64g fat, 1088mg sodium.
For 1,500 calories: Add half a whole-wheat muffin with 1 tablespoon of almond butter to your breakfast.
For a 2,000-calorie diet: Include all adjustments for a 1,500-calorie day, plus adding 1/3 cup of toasted, unsalted almonds to an evening snack, and adding 1 cup of cooked quinoa to dinner.
This was an example of one full day of the Mediterranean diet from the full week Mediterranean diet plan.
This was an example of one full day of the Mediterranean diet from a full week of the Mediterranean diet plan, but it is important to consult your doctor or nutritionist before starting a new diet plan, as your doctor will determine what is best for your individual needs.
