Healthy Foods at a Mediterranean Market! | Dr. William Li

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Frequently Asked Questions

Are the Mediterranean diets primarily plant-based?

Yes, the Mediterranean Diet is primarily a plant-based diet. 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. 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 have alcohol on the Mediterranean Diet?

It is possible to drink moderate quantities of alcohol in the Mediterranean diet. Women should drink no more than 1 glass per day and men should have 2 glasses. Drinks that are suitable include beer, dry wines, and spirits made from natural ingredients, such as vodka, whiskey, brandy, and gin. Because of their high sugar content, avoid heavy spirits like cocktails. A daily intake of water or herbal drinks can keep your body hydrated and reduce sugar cravings.

What are the key principles of the Mediterranean diet's basic principles?

Mediterranean living is a lifestyle that emphasizes healthy, nutritious food choices and regular exercise. This diet focuses on fruits, vegetables whole grains, legumes and healthy fats such olive oil and nuts. A moderate amount of dairy, meat, fish, and poultry is also encouraged. Red wine should be enjoyed in moderation. The basic principles of a Mediterranean diet are:

1. Eat mostly plant-based foods such as fruits, vegetables, legumes, cereals, beans, seeds, and yogurt.
2. It is better to choose fresh ingredients than pre-packaged, processed foods whenever possible.
3. Use herbs instead of salt to enhance your meals.
4. Include physical activity in your daily life, such as walking after dinner or taking part in an exercise class.
5. Enjoy sharing meals with friends and family, and enjoy the joy of eating together.
6. Practice mindful eating by paying attention to your food's flavors, textures, and smells. This will enable you to recognize when you're full and satisfied.

Statistics

• The Mediterranean Diet group had a 30% lower relative risk of cardiovascular events compared to the low-fat diet group. (my.clevelandclinic.org)
• 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)
• 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)

External Links

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• Traditional Med Diet | Oldways


• Mediterranean Diet | Oldways

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


• PubMed - The Mediterranean Diet and Cardiovascular Health

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• NEJM

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


• Definition of Mediterranean Diet: A Literature Review. PMC

How To

How to Incorporate Mediterranean-Inspired Foods into Your Daily Meals?

A Mediterranean diet can improve your quality of life and overall health. This eating style emphasizes healthy fats and whole grains, legumes and fresh fruits, vegetables, in daily meals. These eating habits can provide health benefits like better blood lipids, glucose control, reduced chance of depression and certain types cancer, better heart health, improved cognitive function, weight management and better overall health. Incorporating Mediterranean-inspired foods into your diet can be done with ease by following several helpful tips:

1. Switch to nutrient-dense foods like hummus or traditional greens such as beans and chips in place of high-calorie snacks.
2. Learn how to increase variety in your diet by adding spices or different sources derived from nuts, fruits, and vegetables.
3. You can increase your hunger after eating by incorporating legumes and grains.
4. Include moderate amounts of dairy products like yogurt, cheese, and milk throughout the day for added nutrition;
5. Instead of using traditional oils, use olive oil instead.
6. Enjoy a glass of red wine occasionally to round out the Mediterranean experience.

If you are willing to make small changes to your daily meals, you can easily adopt Mediterranean eating habits. You will reap the potential health benefits and still enjoy your food. When combined with regular vigorous exercise, you could experience even greater gains in both short-term results and long-term health benefits.

Resources:

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