What you should know about the Mediterranean diet.
The Mediterranean diet has been touted as one of the best diets to follow, citing heart health and weight loss as benefits. However, there is no one right way to follow the Mediterranean diet, as there are many counties around the Mediterranean sea and people in different areas eat lots of different foods. A good place to start is to incorporate more fresh fruit and vegetables into your diet, while reducing the amount of sugar, animal products, processed foods, and refined oils. The Mediterranean lifestyle also involves regular physical activity, sharing meals with other people, and enjoying life.
What to eat
Exactly what foods belong to the Mediterranean diet is controversial, partly because there is such variation between different countries. The general consensus is that the diet is high in healthy plant foods and low in animal products.
You should base your diet on these healthy and unprocessed Mediterranean foods:
- Vegetables – Tomatoes, broccoli, kale, spinach, onions, cauliflower, carrots, sprouts, cucumbers, etc.
- Fruits – Apples, bananas, oranges, pears, strawberries, grapes, figs, melons, peaches, etc.
- Nuts and seeds – Almonds, walnuts, hazelnuts, cashews, sunflower seeds, pumpkin seeds, etc.
- Legumes – Beans, peas, lentils, pulses, peanuts, chickpeas, etc.
- Tubers – Potatoes, sweet potatoes, turnips, yams, etc.
- Whole grains – Whole oats, brown rice, rye, barley, corn, buckwheat, whole wheat, whole-grain bread, and pasta
- Herbs and spices: Garlic, basil, mint, rosemary, sage, nutmeg, cinnamon, pepper, etc.
- Healthy fats – Extra virgin olive oil, olives, avocados, and avocado oil.
- Healthy protein – Lean protein sources, beans, tofu, etc.
Whole, single-ingredient foods are the key to good health.
What to drink
Water should be your go-to beverage on the Mediterranean diet. This diet can also include moderate amounts of red wine – around 1 glass per day. However, this is completely optional, and wine should be avoided for those looking to control their consumption. Coffee and tea are also good choices, but be mindful to avoid sugar and too much creamer.
We hope this helps you to better understand the Mediterranean diet. Taking care of your health and wellbeing should be your first priority. Contact the insurance professionals at Donald Weiss Insurance Services in Santa Monica for all of your health care coverage needs throughout Southern California.
