What to Eat on the Mediterranean Diet

Mediterranean Diet
Registered dietitian Ashley Koff explains how to set up a Mediterranean diet-friendly plate without overloading on carbs.
What are the primary foods that make up the Mediterranean diet?
The Mediterranean diet is a way of eating that incorporates the traditional foods of countries surrounding the Mediterranean Sea. This diet is not only delicious, but also has been proven to have numerous health benefits, such as reducing the risk of heart disease, stroke, and certain types of cancer. In this article, we will discuss what foods to include in your Mediterranean diet to ensure maximum health benefits.
First and foremost, the Mediterranean diet is centered around plant-based foods. Vegetables, fruits, whole grains, legumes, nuts, and seeds should make up the majority of your plate. The more variety you can incorporate, the better. Aim for at least seven servings of fruits and vegetables per day, which can be easily achieved by having a side salad with your meal and including fruits and vegetables as snack options.
In addition to plant-based foods, the Mediterranean diet also includes fish, poultry, eggs, and small amounts of dairy. Fish, especially fatty fish like salmon, is a great source of heart-healthy omega-3 fatty acids. Poultry and eggs can be consumed in moderation, while dairy products should be limited to small amounts, such as a sprinkle of feta cheese on your salad or a dollop of Greek yogurt on your breakfast.
One major component of the Mediterranean diet that sets it apart from other diets is the use of healthy fats. Olive oil is the primary source of fat in this diet, and it should be used generously in cooking and as a salad dressing. Other healthy sources of fats include nuts, seeds, and avocados.
On the other hand, the Mediterranean diet limits processed and high-sugar foods. You should aim to limit your intake of sweets, sugary beverages, and processed snacks. Instead, focus on whole foods that are minimally processed.
Here is an example of a Mediterranean-style meal:
– Grilled salmon with a side of roasted vegetables (such as asparagus, bell peppers, and zucchini) drizzled with olive oil
– Whole grain couscous with chickpeas and cherry tomatoes
– A small side salad with mixed greens, cucumber, and feta cheese
– A piece of fresh fruit for dessert
In conclusion, the Mediterranean diet emphasizes plant-based foods, fish, poultry, healthy fats, and minimal processed foods. By incorporating these foods into your diet, you can experience numerous health benefits while enjoying delicious meals. Give the Mediterranean diet a try – your taste buds and your health will thank you!