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how to start mediterranean diet

Mediterranean diet – 4 things to know

At this point, you probably already know that the Mediterranean diet Is great for your health. Research proves over and over again that individuals who put an emphasis on produce, fish, whole grains, and wholesome fats not only weigh less, but also can lower the risk for heart disease, depression, help to manage irritable bowel syndrome and dementia. So what are you waiting for? Here are the fundamentals: Eliminate the industry jargon, eat seasonally, and get more (whole-grain) breads.


Choose the healthiest fats

Olives And their oil are cornerstones; proceed for just four to six servings each day (a serving may be 1 teaspoon. Olive oil delivers healthy monounsaturated fats and plant chemicals known as polyphenols.


best mediterranean diet plan


Pick nuts, seeds, and legumes

All these Are a excellent source of protein and fiber; seeds and nuts also give healthy fats and antioxidants. Eat a serving of legumes (1/2 cup, cooked)–found in hummus or lentil soup–at least two times per week and a small portion of nuts daily (about 1 Tbsp.g or 10 to 12 tsp or walnut halves).

mediterranean diet mixed nuts


Concentrate on eggs and fish

Aim To eat a 4-oz. Eggs can also be on the menu: Whip them in a vegetable frittata. Lean meat and poultry are OK, also, in moderation. Both foods are a great and rich source of omega fatty acids which are super healthy. An added benefit is you will literally be feeding your brain eating these foods rich in omega fatty acids, food for thought!


salmon great mediterranean diet food


RELATED: Mediterranean diet for Irritable bowel syndrome relief


Do consume (some) dairy

Refined carbs lack nourishment and may wreak havoc on your blood sugar. Whole grains are greatest; have four small daily parts of bread that is unsalted, or try a pasta made from quinoa. And always eat grains with healthful protein and fats. Incorporate sprouted or fermented fries (hello, sourdough!)


milk great choice for mediterranean diet


For easier digestion and better nutrient absorption. Or search for creative strategies to swap out blossoms, such as using spaghetti squash instead of noodles. Make Water a go-to. Many Mediterraneans sip espresso after meals to aid digestion. In North Africa, they choose blue-green green tea Together with mint to exactly the same reason.


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