Mediterranean Diet

What is Mediterranean diet?

The Mediterranean diet is based on the traditional foods that people used to eat in countries bordering the
Mediterranean Sea, including France, Spain, Greece, and Italy.

Researchers noted that these people were exceptionally healthy and had a low risk of many chronic conditions.
Although there are no strict rules or regulations for the diet, it typically encourages fruits, vegetables, whole grains, legumes, nuts, seeds, and heart-healthy fats. Processed foods, added sugar, and refined grains should be restricted.

Numerous studies have now shown that the Mediterranean diet can promote weight loss and help prevent heart attacks, strokes, type 2 diabetes, and premature death.
For this reason, the Mediterranean diet is often recommended for those looking to improve their health and protect against chronic disease.

How to follow it

Eat: vegetables, fruits, nuts, seeds, legumes, potatoes, whole grains, herbs, spices, fish, seafood, and extra virgin olive oil
Eat in moderation: poultry, eggs, cheese, and yogurt
Eat rarely: red meat, sugar-sweetened beverages, added sugars, processed meat, refined grains, refined oils, and other highly processed foods.
Beverages: Water should be your go-to beverage on a Mediterranean diet. This diet also includes moderate amounts of red wine — around one glass per day. However, this is completely optional. Coffee and tea are also healthy beverage choices on the Mediterranean diet. Be mindful of adding lots of added sugar or cream.

Best of all, you can adapt the principles of the Mediterranean diet in a way that works for you.
 

Sources: Health Line