Researchers laud the eating approach for its straightforward rules and focus on whole foods. Not only did U. Furthermore, the Mediterranean diet emphasizes eating with loved ones together, around a table. In that sense, you can think of the Mediterranean diet as a lifestyle as much as a diet. Of the original Blue Zones — home to the greatest percentage of people who live to — two are located in the Mediterranean — Sardinia, Italy, and Ikaria, Greece. The foods incorporated into the eating plan are rich in anti-inflammatory substances, which plays a role in decreasing your risk for disease, she adds. Here are 10 Mediterranean diet recipes for beginners to add to your repertoire.
Following a Mediterranean diet is a useful tool for overall health, weight management, and disease prevention. Knowing the principles of a Mediterranean diet, using appropriate portion sizes, and organizing your kitchen can lead you on the way to successfully meeting your health goals. The Mediterranean diet includes some modern eating principles inspired by traditional diet patterns of certain Mediterranean regions around the s. Following these Mediterranean diet principles may significantly reduce the risk of heart disease and cancer though other, non-food lifestyle factors also come into play for the health benefits. The main food principles of a traditional Mediterranean diet include the following. Consuming less beef eating it a couple of times per month rather than a couple of times per week. Eating appropriate portion sizes is essential when incorporating the Mediterranean diet into your daily life. Use these Mediterranean portion size estimates to help you make healthy choices and truly eat in tradition with the Mediterranean coast.
First of all, great choice. With no rigid rules around cutting out macronutrients but an emphasis on eating more heart-healthy foods, this particular diet is one of the most sustainable ones around. Widmer RJ, et al. The Mediterranean diet, its components, and cardiovascular disease. DOI: But our favorite part about it is that the kind of ingredients it prioritizes allows for some seriously good eating. With rich tahini sauce, fruity olive oil, nutty whole grains, plenty of veggies, fish and eggs, and tons of fresh herbs and spices all getting two thumbs up, just imagine the meals you can make. Short of actually flying out to that sunny coastline, creating these dishes at home is the best way to kick off your new and improved lifestyle.