What can you eat on the Mediterranean diet?
It's a low-fat eating plan based on plant foods, grains, and fish. Each of the seven food groups is divided into manageable portions and provides a good source of fiber and protein. Calorie content is also kept to a minimum . These foods are good choices for everyone. By Mayo Clinic Staff.
A healthy diet includes foods from all parts of the world. This includes eating as much fruit, vegetables, dairy products, lean meat, poultry, eggs, beans, and nuts and seeds as possible. Healthy eating also means eating less of everything else, from red meat to potatoes, refined grains to refined sugar.
The Mediterranean diet is one of many healthy eating plans that have been studied in recent years. A variety of experts in the field have put the Mediterranean diet under the microscope and concluded that it provides the best combination of healthful eating and favorable health outcomes.
A Mediterranean diet also helps protect against heart disease, diabetes, some cancers, and age-related conditions.
Although Mediterranean-style eating does not come with a set of rules, it has many principles. The diet is also known as the traditional Mediterranean diet because it emphasizes local foods from the foods and wines of Mediterranean
countries. The Mediterranean diet, by definition, includes:
a balanced meal of vegetables, fruits, whole grains, olive oil, legumes and poultry or fish , salad dressings made with oil, vinegar and herbs, along with salads made from non-starchy vegetables whole-grain bread ,nut butters or seeds. Nonfat or low-fat dairy products, such as yogurt or sour cream fat-free or low-fat cheeses , filtered or low-fat milk potato-based pastas grilled meats or fish. Plant-based fats, such as olive oil or olive fruit.
Ingredients such as chocolate and peanut butter may not be permitted, but other foods may be included.
There is no one size fits all answer to the question of how much of any given food you should eat. To find out how much of a given food you can eat on the Mediterranean diet, consider your age, health, physical activity level and other dietary goals.
The Mediterranean diet: Nuts and seeds
Most nuts and seeds are packed with healthy fats, fiber, vitamins, and minerals. They provide fiber, protein, and a boost to the amount of good fats and protein in your diet. Nuts and seeds are a rich source of heart-healthy unsaturated fats. Whole, raw nuts and seeds are also rich in antioxidants .
Check the labels on foods labeled "chunky." Nuts and seeds that are lightly-chopped or crushed have a higher fat content than those that are whole. You should also consider the type of seeds you are buying. Beans and peas, corn and soybeans, and lentils are all protein-rich and good choices for your diet.
Pomegranates, black olives, and walnuts are healthy additions to your Mediterranean diet. Eating nuts and seeds in moderation may help reduce your risk of heart disease.
One cup of nuts or seeds is a good serving.
The following foods are generally considered staples in the Mediterranean diet: chips made from whole grains such as oatmeal, quinoa, brown rice, or whole wheat.
To summarize, Mediterranean diet staples are usually fruits, vegetables, cereals, legumes, nuts and seeds, Healthy fats and oils and last but not least our Cauliflower Hummus ;)