Make the Mediterranean diet part of your lifestyle by taking advantage of its focus on whole grains, fresh produce, heart-healthy fats such as olive oil and beans, lean proteins, and delicious breakfast ideas. The Interesting Info about mediterranean diet.
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Whole grains are integral to the Mediterranean diet, serving as sides, salad bases, and simple grain stir-fries. This diet also emphasizes limiting red meat to three servings per week while opting for poultry and fish instead – particularly salmon, which provides heart-healthy omega-3 fatty acids – both fresh and frozen – when purchasing seafood it’s wise to check Seafood Watch recommendations as well as selecting wild-caught varieties instead of farm-raised types.
The Mediterranean diet promotes eating plenty of vegetables, fruit, legumes, nuts, and seeds as part of a balanced diet. Dairy products and sugary desserts should be limited; wine consumption should be moderated for meal times; working with a dietitian is critical when adopting this lifestyle; they will guide your choices according to your health goals and needs – such as gluten-free Mediterranean meals provided by ModifyHealth meal plans as well as Low FODMAP plans tailored specifically to people living with irritable bowel syndrome (IBS). (1)
Seafood is an integral component of the Mediterranean diet and an excellent source of protein. Furthermore, seafood provides essential omega-3 fatty acids and other essential nutrients, like Vitamin D. Many cultures who live near oceans incorporate seafood into their daily meals.
Shellfish and other seafood, such as sardines, salmon, trout, shrimp, and scallops, contain heart-healthy fats that can reduce cholesterol. Furthermore, these foods are high in selenium, which has been proven to protect against cognitive decline and Alzheimer’s disease.
Beans are an incredibly nutritious plant-based protein source, rich in fiber and essential minerals such as potassium and magnesium. Plus, their Mediterranean Diet allows them to help cut back on saturated fat consumption!
Most services offering Mediterranean-style meals offer options tailored to those with dietary restrictions, like ModifyHealth. For instance, their gluten-free facility prepares meals for celiac disease. In addition, ModifyHealth also offers Mediterranean diet plans and the low FODMAP diet, recommended for people suffering from IBS or digestive issues.
Fruits & Vegetables
Berries are an essential element of the Mediterranean diet, providing fiber, antioxidants, and vitamins C and K at low caloric costs – they’re also an ideal substitute for higher-caloric desserts like cakes or cookies!
Another Mediterranean classic, olives make for an excellent cheese plate addition or tasty snack all on their own. Trader Joe’s organic olives in brine provide plenty of calcium, magnesium, potassium, and iron all at once!
Beans are an excellent plant-based protein option to add to a Mediterranean diet, as they’re an abundant source of dietary fiber, which aids bowel movement and relieves constipation, plus protein and healthy fats.
PREDIMED study results show that individuals following a Mediterranean diet, including extra-virgin olive oil and nuts, showed lower blood pressure and LDL (harmful) cholesterol levels than those on low-fat diets. Furthermore, adding walnuts, almonds, or pistachios as part of your meal provides additional health benefits as they contain omega-3 fats, which have been proven to lower the risk for both heart disease and depression.
The Mediterranean diet has long been associated with lower blood pressure, healthy cholesterol levels, and decreased weight gain risk. Furthermore, its consumption may help preserve cognitive function in later life, delaying dementia or Alzheimer’s disease development.
Dieters who follow this diet tend to limit red and processed meat consumption to no more than once or twice per week as snacks or side dishes, preferring lean proteins from poultry and other fish over red and processed meats, along with plant-based proteins from beans, nuts, and seeds as frequent sources of nutrition.
Fatty fish like salmon, mackerel, and tuna should be included in a daily diet to provide essential omega-3 fatty acids to support heart and brain function. Canned or frozen options can last longer and be more cost-effective. Wine is an integral component of the Mediterranean diet, but consumption should be done responsibly. According to experts, women should limit themselves to one glass and men two each per day of wine consumption; water is best as it hydrates without adding extra calories. Other beverages should only be indulged in occasionally. The Mediterranean diet focuses on whole food sources that provide a range of essential vitamins and minerals; if you are interested in trying this diet long term, consult with a primary care physician and dietitian first to ensure its safety.
Olive oil is an integral component of the Mediterranean diet. Studies have linked it with lower mortality in southern European nations and its use to improve heart health by lowering cholesterol and blood pressure, decreasing inflammation, and protecting LDL (“bad”) cholesterol from oxidation. Olive oil also contains anti-inflammatory and anti-clotting nutrients.
Fatty fish is an integral component of the Mediterranean diet, offering omega-3 fatty acids essential for brain and cardiovascular health. Cod, sardines, and haddock are excellent choices that contain less mercury. Be careful that too much mercury does not harm your nervous system over time!
Other healthy fats like nuts and avocados are an integral part of the Mediterranean diet, making Trader Joe’s frozen meals, which follow this plan, an excellent resource. Their creamy pesto pasta features less than three grams of fat per serving with 560 milligrams of sodium; wild Alaskan Sockeye Salmon or Cauliflower Gnocchi are other Mediterranean-inspired meal ideas!