Basic Guide to Get Started
Over the years, the Mediterranean diet has remained one of the main forms of healthy eating. This is due to the low probability of suffering heart disease and cancer and the general well-being that it promotes.
This article will show you what you can and cannot eat with the Mediterranean diet. It will also give you some advice you should follow to know how to use it to benefit your health.
How should you follow a Mediterranean Diet?
The level of effort required by this diet is not very high, as it does not involve many restrictions in terms of food. However, you must plan your meals in advance and have our cabinets full of olive oil, tomatoes, pasta, and tuna. These are undoubtedly the pillars on which this diet is sustained.
If you want to snack between meals, you can use tangerine or a handful of nuts. This way, you obtain good quantities of micronutrients and polyunsaturated fatty acids.
Instead of salt, you will have to replace it with spices, so that we also reduce the sodium content of our diet. Keeps an eye on the gluten issue since when eating a diet high in grains, it is very possible that one of them contains it.
Guide to Follow the Mediterranean Diet
Since you know all the good reason to follow the Mediterranean diet, it is time to get down to getting it started correctly. Below are some steps to follow:
- It increases the consumption of fruits and vegetables: Besides the fiber, this type of foods also contains more vitamins and minerals. Try to consume 5 servings a day.
- Start using legumes: Many times, we believe that if we do not eat meat, we are not consuming the necessary protein. But legumes can provide it, especially when we mix them with cereals. Do not be afraid to eat beans, lentils, soybeans, beans, chickpeas.
- Yes to cereals: they include oats, wheat, corn, potatoes, rice, quinoa among others. These will provide us with the energy our body needs for its daily activities. The secret is in the amount; this will depend on each person. But a recommendation is to include 1 or 2 servings per meal, ensuring that they are comprehensive.
- Look for the good fats: in this part, we emphasize the olive oil, which is rich in monounsaturated fatty acids, it is best to use it raw for salads or as a condiment. This way, you will not lose its composition as when it is heated.
- Do not be afraid to add egg: it is a food rich in nutrients and protein. You can consume it up to 3 times a week; just do not forget to consult your nutritionist to be more certain about the portions.
- Milk and derivatives: they will provide you with a good amount of protein, vitamins, and minerals. We recommend you choose low-fat options such as panela cheese and plain yogurt.
- Include fish: they are another source rich in good fats and protein. Eat them 1 to 2 times a week.
- Limit red meats: choose those that are lean and always combine them with vegetables or cereals. That way, they won’t be the main or only food of your meal.
- More nuts: they are perfect for the moments when you have the anxiety to eat something in your spare time.
And the liquids? Water consumption should be one of the bases of this diet; the amount will depend on each person and their activities. But try to take about 2 liters per day. On the other hand, wine is also characteristic of the Mediterranean diet. However, it is not basic, so you can add it in moderation.
If you’re looking to improve your habits, the Mediterranean diet can be a very effective Lifestyle. This is because of the effectiveness it has shown and how easy it is to follow it.