3 Easy MEAL PREP Ideas for Summer Salad Recipes

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Frequently Asked Questions

Is the Mediterranean diet primarily plant-based?

Yes, the Mediterranean Diet relies mainly on plants. This ancient diet focuses on plant-based foods such as fruits, vegetables legumes, nuts and seeds. Because of their historical presence in the Mediterranean Sea, red meat, poultry and fish are also found in small amounts. You can choose to avoid these protein sources if you are a vegetarian/vegan. Other dairy sources such as soy yogurt and tofu are great options for extra nutrition and proteins.

Can I drink alcohol on the Mediterranean diet?

Yes, it is possible to enjoy alcoholic beverages in moderation as part of the Mediterranean diet. This drinking style should be limited to 1 glass daily for women and 2 for men. Drinks suitable for this include dry wines and beer as well as spirits made with natural ingredients like vodka, whiskey, or Gin. Avoid heavy spirits like cocktails due to their high levels of sugar. Additionally, incorporating daily doses of fluids such as water or herbal teas can keep the body hydrated and help reduce cravings for sugary drinks!

What is a typical Mediterranean Breakfast?

A Mediterranean breakfast would include a combination protein, healthy oil, and carbohydrates. Options can range from eggs cooked in olive oil with a side of roasted vegetables or a salad, Greek yogurt or cheese served with whole-grain toast, or quinoa porridge topped with fresh fruits, nuts, and seeds. Avocado toast is a wonderful option for breakfast. High-quality protein sources such as grass-fed meats, wild-caught fish and organic eggs are a great way to start your day. Use whole grains, such as quinoa and other whole grains, to reduce sugar. Choose fresh fruits for your breakfast, as well as extra virgin olive, coconut, and avocado oil.

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)
• Other components in tomatoes may help reduce the risk of blood clots, thereby protecting against cardiovascular disease, according to a March 2019 review in Critical Reviews in Food Science and Nutrition. (everydayhealth.com)
• Benefits of Replacing foods high in saturated fats (like butter) with plant sources high in monounsaturated fatty acids, like olive oil, may help lower the risk of heart disease by 19 percent, according to research. (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)

External Links

nejm.org

• NEJM

ncbi.nlm.nih.gov

• The Mediterranean Diet: An Environment-Driven Food Culture and Emerging Medical Prescription – PMC


• Definition of the Mediterranean Diet: Literature Review - PMC

oldwayspt.org

• Traditional Med Diet | Oldways


• Mediterranean Diet | Oldways

heart.org

• American Heart Association


• What is the Mediterranean Diet? American Heart Association

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. Here are some helpful tips to help you adopt the Mediterranean diet. First, swap high-calorie snacks like chips for nutritious vegetables. This is even true if you eat them as an appetizer or as part of a meal exchange. Learn how to add spices or other foods derived from nuts, fruit, and vegetables to your diet. Integrate grains, legumes, and high-fiber items to increase satiety after meals. Following these steps will help one enjoy their food while pursuing a healthier lifestyle and potentially additional health benefits such as a longer lifespan and higher quality of life.

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