Many doctors and dietitians recommend a Mediterranean diet to prevent disease and keep people healthy for longer. The Mediterranean diet emphasizes fruits, vegetables, and whole grains, and it includes less dairy and meat than a typical Western diet. In this article, we explain what the Mediterranean diet is and provide a 7-day meal plan for people to follow. Essentially, following a Mediterranean diet means eating in the way that the people in the Mediterranean region traditionally ate. A traditional diet from the Mediterranean region includes a generous portion of fresh produce, whole grains, and legumes, as well as some healthful fats and fish. The American Heart Association note that the average Mediterranean diet contains a high percentage of calories from fat. Although more than half of the calories from fat come from monounsaturated fats, such as olive oil, the diet may not be right for people who need to limit their fat intake.
Many diets are characterized by the foods you can’t eat, but this isn’t exactly the case with the Mediterranean diet, a diet that emphasizes eating foods like whole grains, vegetables, legumes, fish, and olive oil. Because of this, many people find that the Mediterranean diet is more about adding healthy foods into their diet, rather than restricting “bad” foods. Still, there are some foods to try to stay away from if you’re following the diet. Here are 7 foods you should try to avoid while following the Mediterranean diet. So, if you try the Mediterranean diet, you’ll want to limit all meat intake — especially red meat. According to the Mayo Clinic, red meat should be eaten just a few times a month on the Mediterranean diet. You should also try to abstain from cured and processed meats, like bacon, salami, and sausage. If you do want an animal protein, try an omega-3 and protein-rich fish like salmon, mackerel, or tuna. The Mediterranean diet doesn’t include a lot of added sugars and so added sugars should be limited if you’re sticking to this diet.
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The basics of the Mediterranean diet can be broken into 9 important areas of change for your health. Vegetables – This one’s pretty easy. Legumes – Making beans your choice for a starch