What Does The Mediterranean Diet Consist Of – What does the mediterranean diet consist of? What can you eat on the Mediterranean diet? Registered dietitian and Mediterranean diet expert Ale Zozos answers your questions and shatters the great myths!
This is a guest post by registered dietitian nutritionist Ale Zozos. All opinions are my own. Include bio under the post.
What Does The Mediterranean Diet Consist Of
So you want to start following the Mediterranean diet. But you’re unsure of one important thing: What will you be able to eat?
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The Mediterranean diet is an eating pattern that focuses on fruits, vegetables, whole grains, nuts, and nuts. legumes Lean protein from fish and poultry healthy fats from olive oil and certain milks, while limiting your intake of sweets and red meat.
To dig a little deeper into this way of eating, I asked Ale Zozos, a registered dietitian who comes from a large Greek family and has been eating this way since he was a kid. To explain what is included in a Mediterranean diet through a nutritionist’s perspective (Ale shares her thoughts below as an expert in the field. All opinions are her own)
First of all, the Mediterranean diet is a plant-based diet. This means that the diet is high in plant ingredients. This doesn’t mean you have to be vegetarian or vegan to follow the Mediterranean diet. But it does mean that you want to include more plant foods in your diet – think about eating a rainbow! Other important plant foods for the Mediterranean diet include:
The CDC reports that the majority of Americans (about 90%) aren’t getting enough fruits and vegetables in their diets, so increasing your fruit and vegetable intake is a good place to start!
Health Benefits Of The Mediterranean Diet
Once you have a solid foundation of eating more plant foods. Fill in the gaps by consuming a diet high in lean protein, healthy fats, complex carbohydrates, and fiber. Eat the following in moderation:
One thing that happens naturally with the Mediterranean diet is that we eliminate or at least limit harmful processed foods. by consuming more of the good—plants lean protein and good fats—we reduce our consumption of unhealthy processed foods that are high in sodium. refined white sugar and naturally saturated fats—eating patterns that include overeating can lead to weight gain, diabetes, high cholesterol, and heart problems.
No, we’re not counting macros here. Macronutrients are the nutrients we need to eat most and give us energy (calories). There are three macros – protein, fat and carbohydrates. Protein and carbohydrates provide 4 calories per gram. Fat provides 9 calories per gram.
Each macro is sourced in our food and not in the “counting” definition you may have heard. It’s also important to note that the ideal range for each person varies and depends on gender, age. Level of physical activity, height, weight and body composition.
Life Changing Facts About The Mediterranean Diet
Before we wrap things up today, I’d like to go with you with a myth that you may have heard:
As you can see There are no clear dietary rules. There are just some general guidelines and principles that will help you get the most variety out of your unique Mediterranean diet plan. The balance of all macros makes the Mediterranean diet ideal for weight loss. Glucose and Lipid Management Plus, you don’t have to do everything from scratch or spend your life savings to improve your health. Sounds like a win-win situation to me!
Ale Zozos is a registered dietitian specializing in the Mediterranean diet. Comes from a large Greek family and has lived a Mediterranean lifestyle since childhood. She believes nutrition education is the foundation for behavior change. and know that with responsibility and smart goal setting Following a Mediterranean diet can help her clients improve clinical outcomes. She founded the Mediterranean School of Nutrition. which is a virtual nutrition coaching platform aimed at helping people with insulin resistance. Type 2 diabetes, heart disease, and weight loss.
We hope you enjoyed this guest post by Ale Zozos sharing her expert opinions on this post. It is not affiliated with this site. Readers accept full responsibility for consulting with a qualified healthcare professional regarding any health condition, concern or otherwise before embarking on a new diet or diet.
Ways (beyond Breakfast) To Eat Yogurt On The Mediterranean Diet
I’m Susie; Born and raised on the Mediterranean coast. I’m all about simple and healthy recipes with Mediterranean flavors. Three values guide my cooking: eat seasonally; use all food And above all, share! So happy to have you here… Who knew a single drop of olive oil could make so many waves? More than 50 years ago, American scientists discovered that the ubiquitous cooking fat in Greece and Italy is a Part of a common dietary pattern that can help prevent cardiovascular disease and cancer.
The Mediterranean diet grew out of these discoveries, developing a broader concept explored in research such as: B. The Blue Zones (National Geographic Society, 2009), Dan Buettner’s book exploring the lifestyles of regions with Five of the world’s healthiest (two Sardinia, Italy and Ikaria, Greece – are at the heart of Mediterranean) and how eating pure, unprocessed foods can be one of the keys to becoming a Centenarian.
Due to? repeated DNA sequences At the ends of your chromosomes are called telomeres, and the longer your telomeres, the more likely they are. You will live longer. The study found that foods common to the Mediterranean diet include fruits and vegetables, nuts, whole grains, seafood, and healthy fats. correlated with longer telomere length (People in the Blue Zone mostly consume dairy products along with smaller amounts of local animal protein.) It is almost a reflection of a clean diet.
However, embracing this lifestyle will make you anything but blue. Other studies show that the Mediterranean diet can reduce the incidence of depression. Your mind will be brighter and your heart will be stronger. Just pick something that grows from the ground and swims in the sea. Instead, pick out what’s on the grocery store shelf.
Best Mediterranean Diet Meal Plan For Beginners
But disease prevention isn’t just about diet. As Buettner explains in The Blue Zones, humor helps. as well as the feeling of living exercise and a strong social environment So when you gather a group of friends You should look at the entire pie of the Mediterranean diet and look for the superfood that is now proven to kill cancer cells: extra virgin olive oil.
Here are the top 20 Mediterranean diet superstars that can help you ward off ailments and live longer:
The way people eat in the Mediterranean region was first noted by researcher Ancel Keys, PhD, who in the 1950s initiated the so-called Seven Countries Study, which explored the connections between diets in different countries. and prevalence of heart disease Both Greece and Italy were on the list of the lowest samples.
Key was criticized for his flawed study techniques. But he has consistently helped draw attention to Mediterranean diet patterns that help ward off disease.
Mediterranean Diet: What It Is, Benefits, How To Follow It
Fast-forward to the 1990s, the nonprofit food and nutrition education organization Oldways, Harvard School of Public Health and the European Bureau of the World Health Organization brought about the prevalent eating habits in Greece and Italy in the early nineties. 1960s and expanding into a single Mediterranean food pyramid (See more at oldwayspt.org)
The Mediterranean diet differs from MyPlate, the USDA nutrition guide, in that it does not involve portion sizes. It is about consuming high quality and nutritious food. Sounds a lot like eating clean, right? The Mediterranean diet is rich in delicious and nutritious foods such as vegetables, fruits, nuts, seeds, olive oil, legumes, whole grains and fish.
It is associated with better overall health. as well as brain, heart and metabolic health. It can increase your health and longevity. lead to a longer and healthier life
In this article, we will discuss the principles of the Mediterranean diet. food benefits sample meal plan and how it compares to other popular foods.
What Is The Mediterranean Diet? Easy Guide & Recipe — Karina V
The Mediterranean diet is an eating plan that originated in olive-growing countries bordering the Mediterranean Sea (Greece, Spain, and Italy). Important studies show that death rates in some countries near the Mediterranean Sea are low. than western countries such as the United States and England.
The Mediterranean diet focuses on eating fresh, whole foods. Replace processed foods with sugar, salt, preservatives and other ingredients. that cannot be identified
General dietary guidelines are used to introduce you to the Mediterranean diet. Unlike other diets, there are no strict rules to follow or specific foods to completely avoid.
Enjoy these foods: vegetables, fruits, whole grains, legumes. Nuts and seeds Fish Seafood Herbs and spices Olive oil
The Pegan Diet Vs. The Mediterranean Diet: Which Diet Is Best For You?
Avoid eating these foods: highly processed foods, added sugars, artificial sweeteners. Sugar-sweetened beverages such as sodas and energy drinks, refined grains, refined vegetable oils. and processed meat
The best drinks to choose from
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