Typically, a Mediterranean diet refers to a diet that takes advantage of the traditional healthy eating habits of the people of Italy, France, Spain, Greece, and other countries around the Mediterranean Sea. It is noteworthy that there is no thumb rule for determining a Mediterranean diet. It can be a 3 day diet plan or something that you do every day. However, it must contain lots of beans, fruits, vegetables, grains unsaturated fats, nuts, legumes, fish, and cereals.
According to a few studies, Mediterranean diets are capable of offering a wide range of health benefits. These diets may lower the risk of stroke, heart attack, and Alzheimer’s disease. They can also lower the risk of depression, aid weight loss, and enhance the control of blood sugar levels.
If you are ready to experience better health through the help of Mediterranean diets, you should follow these ways.
- Take lots of legumes, vegetables, grains, and fruits
The foundation of every Mediterranean diet includes legumes, vegetables, grains, and fruits. Therefore, the first way to follow the Mediterranean diet is to ensure that each meal has these food components. These components don’t only make your food more palatable, but they also go a long way in improving your health.
- Avoid processed and fast foods
Fast and processed foods are usually easy to get as they are available almost everywhere for consumers to buy and consume. If you live in one of the big cities, it may look impossible to avoid fast food. Unfortunately, fast foods are known to be unhealthy. They increase the risks of certain health issues. So, no matter how difficult it may be for you, you should try to avoid processed and fast food.
It is advisable to adjust your lifestyle by preparing your food at home. This allows you to understand the ingredients in your meal. There is a homemade alternative for every processed or fast food you may want to eat. Therefore, you don’t have any excuse for eating fast food.
- Make your food with olive oil
When preparing most meals, you need to use oil. Although coconut oil, vegetable oil, and other oils are popular, they don’t suit the Mediterranean diet. So, you need to swap other oils you use for only olive oil.
Basically, extra-virgin olive oil has lots of mono-saturated fatty acid, which is capable of boosting HDL cholesterol. Notably, HDL cholesterol is believed to be the good cholesterol that can get rid of harmful items in the arteries. Therefore, you should not hesitate to start using extra-virgin olive oil for cooking your meals.
- Reduce the fatty red meats in your meals
Do you like taking fatty red meats? You may be doing yourself more harm than good as they have lots of health implications. Besides, fatty red meals don’t fit into the Mediterranean diet plan. So, if possible, you should eliminate fatty red meats from your diet. Otherwise, consider lowering the amount of fatty red meals that you eat. You should rather focus on eating lots of lean proteins.
If you want to eat red meats, you can go for lamb. It is leaner than most other options; hence, it may not harm your health.
- Use nuts as your snacks
Cereal bars, cookies, crackers, chips, etc. are the regular snacks that most individuals take. Unluckily, these processed snacks are unhealthy. So, you should rather go for nuts when you want to take snacks. This is because nuts have lots of minerals and fiber that will promote your health. Furthermore, nuts will reduce the amount of sodium, added sugar, and empty calories that you consume.
A few examples of the best snacks you can take include pistachios, almonds, and cashews.
- Avoid caloric drinks
The taste of margaritas can be quite sweet and enjoyable for your taste bud. But margaritas have lots of calories that will not help you in any way. For your Mediterranean diet, you should choose water as your preferred drink. You may also take a glass of red wine once in a while.
- Eat eggs and dairy products
Although you shouldn’t take too many dairy products and eggs, you should never remove them completely from your Mediterranean diet. Dairy products and eggs can help you to reduce the risk of metabolic syndrome, obesity, diabetes, and heart diseases.
Cheese milk, cheese, and yogurt are some of the best dairy products you may want to consider. However, moderation is important when you are taking eggs and dairy products as parts of your Mediterranean diet.
- Enjoy each bite
When you are taking your Mediterranean diet, you shouldn’t gobble them. Take the time to enjoy every bite. Apart from ensuring that you find delight in what you are consuming, this will also enable you to know when you are full.
So, follow these easy ways to enjoy the Mediterranean diet.
This article was submitted by a guest blogger. You can read about the author in the post above. If you would like to submit an article, please write for us (sponsored guest posts).
Paul Harrison, Editor, THE DAILY MEDITATION.