Breakfast in the Mediterranean | Dr. William Li

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Frequently Asked Questions

Is Banana allowed in Mediterranean Diet?

Yes, banana is allowed on the Mediterranean diet. Bananas can be a healthy, low-calorie, nutritious fruit that provides vitamin B6 and potassium. It can be added to smoothies, soups, salads, and even sweet potatoes as a healthy side or main dish. For added protein, you can enjoy it as a snack with nuts butter like peanut or almond. If you are following the Mediterranean Diet, it might be beneficial to pair bananas and healthy fats like seeds and nuts to increase digestion and promote satisfaction when eating meals.

Is the Mediterranean diet expensive to follow?

The Mediterranean diet is typically inexpensive and has easily available ingredients. You can find many staple foods at your local farmers' market or grocery store. But, it can be more expensive to shop for organic products or high-quality protein, as well as special items such extra virgin olive oils. You need to plan your meals according to your budget. Also, you can save money by using leftovers from other meals and bulk-freezing foods like fish and grain.

What are the main food items in a Mediterranean-style diet?

A Mediterranean diet consists of fruits, vegetables, whole grain, legumes and nuts. There are also small amounts of red meat and lean poultry about once a week. Dairy products such as low-fat yogurt or cheese are also included. When possible, it is best to eat fresh ingredients rather than pre-packaged processed food. To enhance the flavor of meals, herbs should be used sparingly. Physical activity should also be included in daily routine to reap the full benefits of this diet. It can make the diet more enjoyable by encouraging mindful eating with your family and friends, as well as sharing delicious food with them.

Can I have alcohol on the Mediterranean Diet?

It is possible to have moderate amounts of alcohol as part the Mediterranean diet. Limit your alcohol intake to one glass per day for women and two for men. Dry wines, beer and spirits made with only natural ingredients such brandy vodka, whiskey or gin are acceptable beverages. Due to the high sugar content of heavy spirits such as cocktails, they should be avoided. Incorporating water or herbal teas into your daily diet can help you stay hydrated and reduce your desire for sugary drinks.

Statistics

• Aim to get 20 to 35 percent of your total daily caloric intake from fat, and for saturated fats to represent less than 10 percent of your total caloric intake, advises the U.S. Department of Health and Human Services. (everydayhealth.com)
• One small study suggested that swapping one-half of your serving of a high-glycemic starch (like rice) with lentils helps lower the glycemic response by 20 percent. (everydayhealth.com)
• The research suggested that the diet reduced the risk of cardiovascular issues, including stroke, heart attack, and death, by about 30 percent compared with the control group. (medicalnewstoday.com)
• The Mediterranean Diet group had a 30% lower relative risk of cardiovascular events compared to the low-fat diet group. (my.clevelandclinic.org)

External Links

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• Mediterranean Diet

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• (PDF). The Association Between Dietary Patterns & Insulin Resistance: a Systematic Review


• (PDF) Citrus as a component of the Mediterranean diet

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• The Mediterranean Diet - From an Environment-Driven Culture of Food to an Emerging Medical Prescription (PMC)


• Definition of Mediterranean Diet. A Literature Review. PMC

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• Health Benefits of the Mediterranean Diet: Metabolic and Molecular Mechanisms - PubMed


• PubMed: Cardiovascular Health and the Mediterranean Diet - PubMed

How To

How the Mediterranean Food Diet Can Help You Lose Weight & Feel Great

The Mediterranean Diet emphasizes whole grains, healthy fats, legumes, fresh fruits and vegetables. It has been shown that it can have numerous health benefits including lower blood lipids, improved glucose management, reduced risk for certain types of cancer and depression, better cardiac and cognitive function, and better weight management. These tips will make it easier to adopt a Mediterranean diet. You can start to swap out high-calorie snacks like chips and replace them with nutrient dense vegetables. Second, you can increase the variety of your diet by using spices and other sources made from fruits, vegetables, and nuts. You can increase your satisfaction by incorporating grains, legumes, or high-fiber foods. This will make it easier to enjoy food, as well as help you live a healthier life and possibly reap additional health benefits like a longer and more fulfilling life.

Resources:

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