Whether it’s a story about your experiences managing weight loss on paleo or keto diets, intermittent fasting, or just tips on eating healthier in general - we want to hear it.
We strongly believe knowledge should be shared; not hoarded for personal gain. So please email us your stories and recipes at [email protected] and help us spread the word about how anyone can achieve optimal health and wellness through proper nutrition.
Frequently Asked Questions
Is the Mediterranean Diet gluten-free possible?
Yes, it is possible to adapt the Mediterranean diet to be gluten free. Rather than using whole-grain sources of carbohydrates such as wheat or barley, gluten-free grains such as millet and quinoa can be incorporated into meals. You should also include fresh fruits, such as melon and pear, legumes, nuts and seeds, in your diet. Individuals who are allergic to dairy and milk may find it beneficial to choose lactose-free options for protein. Other ideas include making porridge for breakfast instead of oatmeal, baking salmon with potatoes, bean soup, or roasting vegetables with herbs.
Is oatmeal OK on a Mediterranean diet?
Yes, oatmeal is allowed on the Mediterranean Diet. Oats, whole grains, can provide a good source dietary fiber as well as minerals like iron and magnesium. They could be served with blueberries, nuts, seeds, or savory ingredients like eggs or cheese. Oatmeal also has many benefits and can make a nutritious breakfast. It can be added into smoothies, made into protein bar, or eaten in its original form with almondmilk and other toppings for extra nutrition like gojiberries (cinnamon, chia and chia seeds), peanut butter, and cinnamon. Many countries in the Mediterranean basin are awash with oats, making them compatible with this diet.
What should I eat every day on a Mediterranean diet to stay healthy?
A Mediterranean diet is based on healthy fats, proteins, and plenty of fresh fruits, vegetables, and whole grains. A Mediterranean diet should consist of seven to 10 daily servings fruits and vegetables, as well as two to four 3-ounce meals of lean protein, such as chicken or fish. Healthy fats like olive oil and nuts are also encouraged in moderate amounts. Aim for at least three servings of whole grains, such as quinoa, barley, or oats, to ensure a balanced diet each day.
Additionally, limiting foods that may be unhealthy when eaten regularly is important, including all processed foods, added sugar, unhealthy fats, white bread, starches, sweetened drinks such as soda or juices, red meat, and processed meats containing saturated fat or nitrates, respectively. It is important to avoid dairy, and to consume reduced-fat milk when possible. You should limit the number of fish you eat to three per week. Mercury contamination can cause nutritional problems and may even lead to problems with your health.
Planning meals can ensure that you are getting the best from your Mediterranean diet. It is important to consider the nutritional benefits and how they will affect your heart health.
It is possible to have a pleasant experience following a Mediterranean diet. This includes delicious and nutritious food items. For the best health, choose high-quality proteins like wild-caught fish and grass-fed meats, as well as organic eggs, to ensure you are eating healthy meals. Include heart-healthy fats in nuts, olives. avocados, extra Virgin Olive Oil, and Coconut oil. Include plenty of fresh and/or freeze fruits and vegetables, whole grains like quinoa and barley in your meals, as well as whole grains such oats, quinoa and barley. Also, avoid unhealthy fats and added sugar as well as processed foods, starches red meat, and processed milk products.
Is the Mediterranean diet primarily plant-based?
Yes, the Mediterranean Diet has a large portion of its diet being plant-based. Plant-based foods like fruits, vegetables, legumes, nuts, and seeds are staples of this ancient diet. However, animal proteins such as poultry, fish, and red meat are also present in smaller portions due to their traceable presence around the Mediterranean Sea historically. This protein source can be omitted by those who prefer a vegetarian, vegan, or alternative diet. Other dairy sources, such as tofu and soy yogurt, are great alternative options for added nutrition and protein.
Rice in the Mediterranean diet?
Rice is both allowed and encouraged on the Mediterranean diet. This diet emphasizes whole grains, fruits, vegetables, legumes and healthy fats like olive oil and nuts. It also allows for moderate amounts of dairy products, fish and meat. Whole-grain rice is an excellent carbohydrate source that provides energy to the body. It is also a great source of dietary fibre, which can improve digestion and provide vital nutrients such as iron and B vitamins. You can add rice to soups, stews, or salads. Limiting added fat could be beneficial where possible to stay within the guidelines of the Mediterranean diet when consuming rice-based dishes.
Is the Mediterranean diet too expensive?
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. However, shopping for organic products, high-quality proteins, or special items such as extra virgin olive oil can be more expensive. You need to plan your meals according to your budget. Saving money is possible by using leftovers from past meals, and bulk-freezing food such as fish or grains.
What is a typical Mediterranean breakfast?
A typical Mediterranean breakfast could include a combination of protein, healthy fats, and carbohydrates. You can choose from eggs prepared in olive oil, a side dish of roasted vegetables, Greek yogurt, cheese, whole-grain toast or quinoa porridge with fresh fruits, nuts and seeds. Avocado toast with tomatoes and feta cheese is also an excellent option for breakfast. You can start your day with Mediterranean-inspired proteins like wild-caught fish, grassfed meat, organic eggs, and nuts. Consider whole grains such quinoa and oatmeal as healthy carbohydrates. Limit sugar by eating fresh fruits and avocados instead of processed yogurts or cereals. Add healthy fats like extra virgin olive oil and coconut oil to your breakfast. Green tea is a great addition for antioxidants.
- 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)
- In one study, the healthiest eaters at age 50 had a nearly 90% lower risk of dementia than those with the least healthy diets. (heart.org)
- Choose fat-free or 1% milk, yogurt, and cottage cheese. (my.clevelandclinic.org)
- 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)
- The Mediterranean Diet: A transition from an environment-driven food culture to an emerging medical prescription - PMC
- Definition of the Mediterranean Diet: A Literature Review - PMC
- (PDF) The Association Between Dietary Patterns and Insulin Resistance: A Systematic Review
- (PDF) Citrus as a component of the Mediterranean diet
- Mediterranean Diet Beginner's Guide: Ranked #1 Best Diet in 2023 | U.S. News
- Best Diets overall 2023 – Expertly reviewed - US News Health
What can the Mediterranean Diet do to reduce your risk of heart disease and stroke?
The Mediterranean diet is a healthy eating plan that includes whole grains, legumes and fruits as well as healthy fats. The Mediterranean diet has many health benefits. It is associated with improved blood lipids and glucose control, lower risk of certain types and cancers, better heart health, improved cognitive function, weight management, and better overall health. This dietary approach could also reduce the chance of suffering from stroke or heart disease, according to research.
It is possible to incorporate Mediterranean-inspired foods into your daily diet by swapping high-calorie snacks like chips for nutrient-dense vegetable appetizers or other traditional greens or beans dishes. You can also increase your satisfaction after meals by learning how to add spices or other sources of nuts, fruits, or vegetables. Additionally, moderate amounts should be added to your daily intake of milk, yogurt, and cheese for additional nutrition. Olive oil should be the main cooking fat, not traditional oils. A glass of red wine is a good option to round out the Mediterranean experience.
If combined with regular physical activity at a moderate level, one can see even greater improvements in short term results and long term positive effects on body composition and overall health. The Mediterranean diet encourages eating well and maintains a healthy nutritional balance. This can help to reduce one's chances of suffering from stroke or heart disease.
If You Are Looking For Quick & Easy Breakfast Ideas for The Mediterranean Diet, Then Look No Further. These 6 Breakfast Ideas Are Delicious & Nutritious!
Many people in the Mediterranean have another name for extra virgin olive oil…Liquid Gold. As a foundational element of the authentic Mediterranean Diet, extra
Unlock the secrets of longevity with our comprehensive guide! Discover 7 essential steps to embrace the Mediterranean lifestyle and…The post Master the
Top 10 Anti-Inflammatory Foods | Anti-Inflammatory diet | Foodetox Updates Inflammation, in a healthy body, is the normal and effective response that
#healthtips #health #healthylifestyle #mayemusk #longevity #beauty Maye Musk (75 years old) takes you on her journey of health and wealth in this video.
The Mediterranean diet originates in the food cultures of ancient civilizations which developed around the Mediterranean Basin and is based on the regular
Here is a delicious and nutritionally-balanced Mediterranean Diet meal plan for an entire week. If you are new to the diet, we think this meal plan will be a
Try these super delicious no sugar added Mediterranean desserts ! These are so beyond delicious ! They are the perfect healthy dessert to avoid sugar but yet
Mageirio, after the verb, to cook, “mageirevo,” is essentially an all-purpose summer stew, a kind of “throw-everything-in-one-pot,” dish that almost every home
THE IMPORTANCE OF HERBS IN THE MEDITERRANEAN DIET: Herbs are widely used in the Mediterranean Diet. They are used not only as flavor enhancers but also because
TAHINI NUTRITION Tahini is a delighful way to add powerful antioxidants and healthy fats to your diet, as well as a number of vitamins and minerals. It has
This review of five human studies on the Mediterranean diet examines its effects on weight loss, various diseases, and the risk of death.
BROCCOLI NUTRITION: Broccoli is rich in many nutrients, including fiber, vitamin C, vitamin K, iron, and potassium. It also has more protein than many other
SUITABLE SUBSITUTE If you can’t find puy lentils, you can use any other type of lentils: green or brown. HOW TO COOK LENTILS Prepare on a stovetop, using 3
Sharing some Mediterranean diet recipes we've been loving lately from around the web and social media. All tried and enjoyed.The post Mediterranean Diet
The bestest pesto recipe ever - Genovese Pesto! This recipe comes from our friend Giorgia in Italy who has been creating authentic Mediterranean Diet recipes
Research is exploding on lymphatic & fat disorders. Leslyn Keith, OTD, CLT-LANA keeps up-to-date with what's being published and then shares it with all of us.
The Mediterranean diet has been linked to a number of health benefits, including reduced mortality risk and lower incidence of cardiovascular disease.
Welcome to "The Ultimate Guide to the Ketogenic Diet," your comprehensive roadmap to achieving success with the keto lifestyle! Whether you're new to keto or
Surely you have been told that fruits have a lot of sugar, you should not eat them, intermittent fasting is good for you, carbs are bad for you and so much
New research shows that following a Mediterranean may protect from cancer but also protect cancer survivors. Science is continuously…The post Mediterranean
The Mediterranean diet focuses on using the freshest ingredients when possible, so we are sharing a list of September Seasonal Produce. The post September
The post When Life Gives You Lemons Make Avgolemono appeared first on Lemon & Olives. A food blog exploring Greek Mediterranean cuisine, culture, and
The Mediterranean diet, with its emphasis on fresh vegetables and fruit, whole grains, legumes, olive oil and fish, provides an array of health benefits,
The post I’d rather be in Greece Ornament appeared first on Lemon & Olives. A food blog exploring Greek Mediterranean cuisine, culture, and creating dishes
Pollo al ajillo (which literally translates to garlic chicken) is one of the most traditional recipes in Spanish gastronomy. It’s also an integral part of
This delicious Mediterranean snack made with perfectly toasted crusty bread, topped with ripe summer tomato, drizzled with olive oil…The post Traditional Greek
A weekly series where we share our family’s actual Mediterranean diet meal plan. The goal is to simply share meal and recipe ideas.The post Mediterranean Diet
Don't let those garden fresh tomatoes go to waste, sharing 14 different Mediterranean diet inspired Tomato Recipes. The post 14 Mediterranean Diet Tomato
The Mediterranean diet is a heart-healthy eating plan that emphasizes healthy fats, whole grains, fruits, vegetables, beans, nuts and seeds.
Sharing our August Seasonal Produce Guide to let you know what's in season this month and recipes that feature all those delicious picks. The post August
Kadurei Shokolad, or chocolate balls/chocolate truffles in English, are easily one of the most popular sweet treats in Israel. Everyone loves them, from little
Light Summer Recipes That Will Help You Lose Weight Are you looking for a delicious and healthy way to shed those extra pounds? Look no further than the
There are plenty of recipes on the world wide web for Italian stuffed peppers, artichokes, and mushrooms. But today we’re focusing on stuffed eggplant. This
Shish tawook is a popular dish in Arab countries. Restaurant menus typically include the Middle Eastern chicken dish as one of the main dishes, along with
Abstract. Consuming a Mediterranean diet rich in minimally processed plant foods has been associated with a reduced risk of developing multiple chronic diseases
Extra virgin olive oil is one of the healthiest and most important ingredients of the Mediterranean Diet, but drinking…The post 5 Reasons Not to Drink Olive
Extra virgin olive oil is one of the healthiest and most important ingredients of the Mediterranean Diet, but drinking…The post 5 Reasons You Should Be Cooking
Greek Chicken Gyro, a healthy alternative to the classic Greek gyro you’d find at Greek festivals around the world. Yes, it’s true. We love a delicious gyro
Mediterranean shrimp stir fry – a simple, delicious and healthy way to serve up a Greek inspired dinner. One of our favorite things to do while we’re in the
Homemade Pita chips are a healthy and delicious snack. See our pita chip recipe below. If you’re looking to make pita from scratch as well, we’ve got you
It’s an easy (and delicious!) change that can turn your diet into a disease-fighting tool.
Healthline ranked the Mediterranean Diet number 1 for the following reasons: Numerous studies associate the Mediterranean diet with a reduced risk of heart
Psychology Today reports: Eating more green, leafy vegetables and less red meat were associated with improved cognitive functioning in a recent study of older
CNBC reports that Joan Salge Blake, Boston University’s clinical professor of nutrition says: “‘Poor protein [intake] can contribute to fatigue, and that’s the
According to Olive Oil Times: The authors of the meta-study, published in Current Obesity Reports, noted that hypertension, type 2 diabetes mellitus, several
The study described in The Epoch Times found: In the conclusions of this study, the authors prefer the Mediterranean diet over the Keto diet because the key to
There are many misconceptions about the Mediterranean diet. Learn what it really means and how it can help you live a healthier, longer life.
Once again, the Mediterranean Diet ranks #1 in Best Diets Overall. It is based on the traditional way of eating in the 21 countries that border the
This Easy Shawarma-Spiced Chicken is full of flavor and tantalizes your taste buds with the flavors of the Middle East. It is an easy stovetop version of the
Cold winter days call for a hearty, rich, comforting soup. This Simple Gluten-Free Minestrone Soup with Quinoa is a twist on the classic Italian dish. Adding
These easy baked falafel with lemon-tahini sauce are crispy from the outside, light tender, crumbly from the inside, and full of bright, Mediterranean flavors.
This Easy Baked Spinach and Feta Cheese Frittata is a breeze to make and comes together in less than 30 minutes! Ideal for a weekend brunch, a hearty and
A review article published in the journal Experimental Gerontology describes the utility of Mediterranean diet (MedDiet) in the prevention and management of