NEW MEAL PREP | FRENCH TOAST CASSEROLE | MEDITERRANEAN CHICKEN | WEIGHT WATCHERS POINTS & CALORIES

By Kirsten Maxwell June 11, 2023 18 mins read 2100 Views

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*NEW* MEAL PREP | FRENCH TOAST CASSEROLE | MEDITERRANEAN CHICKEN | WEIGHT WATCHERS POINTS & CALORIES

Frequently Asked Questions

Can the Mediterranean Food Diet be gluten free?

Yes, the Mediterranean diet can be modified to be gluten-free. It is possible to incorporate gluten-free grains into your meals, instead of whole-grain carbohydrates such as barley or wheat. This diet should include a lot of fruits such as melon, pears, fresh veggies, legumes and nuts. If you are intolerant to dairy or milk, it is possible to opt for lactose-free products. For example, porridge can be substituted for oats and baked salmon with potatoes or bean soup as lunch. You could also roast vegetables with herbs for dinner.

Can I have alcohol on the Mediterranean Diet?

It is possible to drink moderate quantities of alcohol in the Mediterranean diet. You should limit your drinking to just one glass per day for men and 1 glass for women. Suitable drinks include dry wines, beer, and spirits made with natural ingredients such as brandy, vodka, whiskey, or gin. Heavy spirits like cocktails should be avoided due to their high sugar content. You can also drink water and herbal teas every day to keep your body hydrated. This will help curb the cravings for sugary beverages.

Is the Mediterranean diet costly to follow?

The Mediterranean diet is typically inexpensive and has easily available ingredients. Local grocery stores and farmers' markets have many staple foods. However, shopping for organic products, high-quality proteins, or special items such as extra virgin olive oil can be more expensive. You should set a budget and plan your meals accordingly. Saving money is possible by using leftovers from past meals, and bulk-freezing food such as fish or grains.

What foods can you not eat on a Mediterranean diet

The Mediterranean diet does not include certain food groups such as processed foods and unhealthy fats. For the health benefits associated this dietary style, some foods shouldn't even be eaten. Although these foods are fine to eat occasionally, they can cause problems for your health if you eat them regularly.

The Mediterranean diet prohibits whole-grain breads as well as starches, including white bread, sugary cereals, breads made from refined flours, and any other high-processed baked goods. These items are rapidly absorbed as sugars into your system and can cause weight increase over time. They are also lacking in vitamins and minerals, compared with whole grain options like millet or Quinoa.

Other sugars fall under this category too. Limit your intake of sweetened beverages, such as soda, tea with added sugars, or juices. These won't help you manage weight, or provide healthy nutrient profiles.

Red meats as well as processed meats should be avoided in Mediterranean-style meal plans. Red meats or processed meats contain high amounts of saturated fat. This increases cholesterol and can increase the risk of developing cardiovascular disease. Because nitrates are associated with cell damage responses in the cells, processed lunchmeat products can increase cancer risk. Dairy products should be avoided as many cheeses have high levels of saturated fats.

According to nutrition experts, fish shouldn't be consumed more than three times per day.

Can the Mediterranean Diet also be vegetarian?

Yes, the Mediterranean Diet can be adapted to be vegetarian. Vegetarians can omit animal proteins such as poultry, fish, and red meat to follow this eating style. Vegetarians can opt for a variety plant-based protein source, including legumes, nuts, seeds and other staples of the Mediterranean Diet. Healthy fats like olive oil, avocados, and olives can be added to compensate for any sourced protein. Tofu and soy yogurt are also options to increase vitamins and minerals in this diet. Another option is to make hummus from mashed beans, add nuts and seeds to bowls and salads, have hummus with vegetables as snacks, or replace ice cream with frozen bananas for dessert.

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

The main foods in a Mediterranean diet include fruits, vegetables, whole grains, legumes, nuts, healthy fats such as olive oil and olives, fish (at least twice a week), small amounts of lean poultry or red meat about once per week, dairy products like low-fat yogurt and cheese, and minimal fried foods. Pre-packaged processed foods should be avoided whenever possible. You should use herbs instead of salt when flavoring meals. It is essential to incorporate regular exercise into your daily routine in order to reap all the benefits of this diet. This diet is more enjoyable when you are able to share mindful eating techniques and food sharing with friends and family.

How do I start the Mediterranean diet

Get started on the Mediterranean diet by stocking up your kitchen with fresh fruits and veggies. This could involve preparing different vegetables or proteins every week that can then be used as a base for recipes in the coming days. Whole grains such as quinoa, millet, and oat-groats are great alternatives to refined grains. Healthy fats, such as olive or sesame, should also be added to meal prep to increase flavor and nutritional value. Garlic, oregano basil, garlic, and turmeric all make great additions for meals.

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)
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)
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)

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How To

What is the Mediterranean Diet and How can it Reduce your Risk of Heart Disease or Stroke?

The Mediterranean diet is an eating pattern that encompasses healthy fats, whole grains, legumes, fruits, and vegetables. This diet has been shown to have many health benefits including better blood lipids. Better glucose control. Reduced risk for certain types of cancer. Improved cardiac health. Improved cognitive function. 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. In order to improve your appetite after meals, you can add spices and other ingredients derived from fruits, vegetables, and nuts. Furthermore, moderate amounts of dairy products like yogurt, cheese, and milk should be included throughout the day for added nutrition. To enhance the Mediterranean experience, olive oils should be used instead of other cooking fats.

Combined with regular physical activity on an average vigorous level, one could see even more significant increases in short-term results and long-term positive impacts on body composition and overall health benefits, including chronic disease prevention. The Mediterranean diet encourages the enjoyment of food while maintaining a healthy balance. This can lead to substantial improvements in one's ability to prevent strokes and heart disease.