Many studies prove that Mediterranean Diet is good for our health. It emphasizes on produce, whole grains, fish, and healthy fats. Not only good to help you lose weight, this diet can help decrease the risk of heart disease, dementia, and depression. Here are foods and drinks you have to consume in Mediterranean Diet.
Contents
Mediterranean Diet: Fruits and Vegetables
The key of this diet is fresh non-starchy produce. You are required to eat 1 cup of raw or ½ cup of half-cooked produce per servings. In a day, you need to consume 5-10 servings.
Mediterranean Diet: Healthy Fats
Healthy fats are contained in olives or olive oil and avocado. With 5 olives or 1 tsp of olive oil or 1/8 of avocado per serving, you must go for 4-6 servings per day.
Mediterranean Diet: Seeks, Nuts, and Legumes
The fiber and protein are sourced from nuts and seeds which will also provide antioxidants and healthy fats. Per serving, you can eat ½ cup of cooked legumes at least twice a week and 1 tbsp or 10-12 almonds or walnut halves.
Mediterranean Diet: Fish and Eggs
You need to eat fish 2 or 3 times a week (4-oz per serving). On the menu, there is also eggs whipped in vegetables frittata.
Mediterranean Diet: Some Dairy
To help the digestion process, get some dairy from cultured milk (yogurt, kefir, ricotta). With 1 cup of yogurt, milk, or 1-oz of cheese per serving, you must go for 1-3 servings per day.
Mediterranean Diet: Whole Grain
Avoid refined carbs and choose whole grain instead. Eat small portions of whole-wheat bread or quinoa pasta 4 times a day.
Mediterranean Diet: Herbs and Spices
Herbs and spices are rich of anti-inflammation and antioxidant agents.
Mediterranean Diet: Water
Water is still the best option. To help digestion, North-African people drink green tea with mint and Mediterranean people drink espresso.
Source: www.health.com
