Mediterranean Snacks

Health Benefits of the Mediterranean diet: Healthy Snacks

The Mediterranean diet is an excellent option to replace processed foods that harm your health. Healthy snacks from the Mediterranean diet contain 100% real nutrients that will bring many benefits to your health.

Natural and healthy snacks

Healthy snacks from the Mediterranean diet have important benefits for your health due to their real nutrients. These are the healthy snacks of the Mediterranean diet:

  1. Nuts

Nuts are an excellent option for the Mediterranean diet. Include dried fruits in your diet like hazelnuts, peanuts, and pistachios as healthy snacks. Nuts contain healthy fats high in Omega-3 and protein. A 30g serving of nuts can provide you with up to 10g of protein and the fatty acids necessary for cardiovascular health. [1]

Nuts, olive oil, and bluefish are the source of healthy fats from the Mediterranean diet.

  • Fruits

Fruits are essential in the Mediterranean diet. Apples, pears, grapes, peaches, figs, and plums are the most consumed fruits of the Mediterranean diet. Fruits contain the essential vitamins and minerals for the functioning of the body. A piece of apple or pear can provide up to 50% of the required vitamins daily.

Practicing the Mediterranean diet has important benefits for your digestive health, fruits contain enough fiber to improve your digestion and prevent constipation.  [2] Prepare delicious Mediterranean smoothies by mixing fruits, natural yogurt and honey.

  • Cereal bread

The Mediterranean diet includes cereal bread as a source of carbohydrates. Eat whole-grain bread as a healthy snack with a tablespoon of olive oil, garlic, and oregano. You can also eat cereal bread with gratin mozzarella cheese. The portions should be moderate but you can enjoy a delicious healthy snack.

  • Dairy products

Milk, cheeses, butter, and yogurt are also an important part of the Mediterranean diet. A glass of milk, a small portion of fresh cheese or a cup of plain yogurt with fruits can provide you with significant amounts of calcium and vitamin D, nutrients needed to strengthen your bones. Portions should be moderate. Greek yogurt can have up to 50% more protein than conventional yogurt.

Health benefits of Mediterranean snacks

Mediterranean snacks include nuts, fruits, cereal bread, and dairy products. These foods provide important nutrients for health. Its natural components help improve digestive health, cardiovascular health, bone strengthening, and mental health.

Mediterranean snacks must be 100% natural, the consumption of processed foods, refined flours and harmful preservatives for health should be avoided. Avoid packaged foods and sugary drinks. Consumption of refined sugar should be limited in the Mediterranean diet. Choose to eat natural sugars from fruits and honey. [3]

References

  1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3257681/
  2. https://www.ncbi.nlm.nih.gov/books/NBK218764/
  3. https://www.ncbi.nlm.nih.gov/pubmed/29244059