The Mediterranean diet has the reasoned cause one of the best diets Year by year. This distance is stable to the paw, achieved and real (1).
Also, this is more than just diet. It’s a lifestyle.
In fact, it is also in a row with consuming the factory director diet, different, interacting with your friends and regular moving your body regularly (2,3). This is a gold ticket indeed, indeed the Mediterranean diet, which raises the top of the tables each year.
You can turn it down and start eating with the Mediterranean.
What is the Mediterranean diet?
Mediterranean diet, rich in the Mediterranean diet (3):
- Vegetable
- Beans and legumes
- The whole grains
- Healthy fats
Dietitis is inclined to support the style of food. MIFITNESPALHead of Nutrition, Melissa Jegener, Rd, LD diet.
“It allows you to encourage the nutrition of nutritional properties into the flexible habits of eating with the consent of the Mediterranean diet,” he said.
“This approach does not cut off any food group, but preferably taking a lot of fiber and a variety of nutrients. In addition, this will slow down to slow down with food in others,” Jegener said.
Health benefits of the Mediterranean diet
The health benefits of the Mediterranean diet look endless. Are you fighting with inflammation or just want to improve your health, it is a great place to start a plan (5).
Anti-inflammatory properties
This is all the colorful fruits and vegetables that oppose the whole Mediterranean diet.
Antioxidants in these foods will help fight against good children with “bad radicals” (free radicals “(3).
Where does “bad guys” come from?
- Environment
- Stress
- Very great nutrition habits
- Absence of physical activity
High food in antioxidants in the Antioxsids in the Mediterranean diet help reduce inflammation (5).
Heart health
The biggest claims of the Mediterranean diet are the role of the health of heart health.
Some studies show that these are very good fats, it is like the Mediterranean diet, which is like the Mediterranean diet, that it is the Mediterranean lifestyle that means the difference We know.
Here are your heart life life is very hard for your health (2,6):
- Daily movement
- Separation of society
- The priority of sleep
- Antioxsidant Foods
- Diet fiber
- Unsaturated oil
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Healthy aging
You want to live 100? Test the Mediterranean diet Meals rich in food-based food.
The study shows that anti-inflammatory nutrients and average inflammatory nutrients, such as inflammatory nutrients, and anti-inflammatory nutrients such as inflammation and anti-inflammatory nutrients. can help reduce the intake (7).
Weight management
You want you to lose weight or save it, the Mediterranean diet is your back (8). Because of the high fiber amount of the ration, you leave a feeling of satisfaction with your foods and snakes.
The study shows that it means to fill your body with good quality food, you mean that you can achieve your weight goals and save them (8, 9).
Main foods in the Mediterranean diet
The A-Bubarers in the Mediterranean diet contain (3):
Fruits:
The Mediterranean diet encourages us to consume different new new, seasonal and whole fruit. They are natural sweet or snacks sweet.
Several methods of adding fruits to food:
- Like new fruits, berries
- Dried, frozen or saved fruit (added sugar, please)
- Remized or Jorded Fruits are kept in 100% fruit juice
Vegetables:
Mediterranean food is not filled with vegetables. They form the foundation of a dietary plant, the foundation of nutritional food.
According to the Mediterranean species of this type of vegetable diet:
- New vegetables
- Frozen vegetables
- Canned vegetables are well shaken. Shiking can lift the sodium 33% to 33% (10).
All grains:
Carb lovers, welcome to here! The Mediterranean diet is filled with the whole piece of delivery when it comes diet fiber Important nutrients such as antioxidants and vitamins B.
A few grains that match the Mediterranean diet are:
- Look
- Bulbur
- Farro
- Multihen bread
Beans, legumes, lentils:
If more comes about the protein teams of this plant, the more. All beans, lentils and peas are met in the Mediterranean diet. Beans are merged during the day and May Have an external appearance during breakfast often (like) Spyy lail shakshuka!)
A few good choice includes the following:
- Lentil
- Peas
- Lima beans
- White beans
Healthy fats:
Additional virgin olive oil is the main thing in the Mediterranean diet. Whether for breakfast is prone to bread or salads or salads or vegetables, this is definitely displayed during the day.
In this diet, other saturated oils include:
- Nut
- Seeds
- Vegetable oils
- Seedy fats
Animal proteins:
The proteins of animals can play a role in the Mediterranean diet, simply with humility.
“Ground-based foods are mainly the foundation of the Mediterranean cuisine,” said the menu, according to the menu, “Mikfithspal Dietitian Catherine Katrritian Catherine Bason.
These include fish, yogurt and cheese.
About experts
Elizabeth Shaw, Ms, RDn, CPT Nutrition expert, four-time weight categories are a pioneer meal in fertile catering. He is simple letters from the U.S. Nutrition Communications and Consulting.
Catherine PassBum, Ms, Rd The preparation of food data in myfitnessPal. He conducted the meal history and policies at the University of Tufts at saturation of the saturation of the saturation of the media, and there works as a nutrition consultant for cardiology.
Melissa Jeeer Rd, LD MYFitness Head for MYFitnessPal. Melissa got a bachelor’s nourishment from Sent-Benedce and completed dietary practice through Iowa State University. In May 2024, he was recognized as a young dietitio of the year he was given by the minion of Minnesota Meals and Diet.
Meal plan for the Mediterranean diet
Plan a simple storage of the Mediterranean diet and plan your electricity packaging packages and packages.
About how your day can look like:
| Breakfast | Morning snacks | Lunch | A snack after noon | Dinner | Dessert |
| 2% fat Greek yogurtNew berries, nuts and chia seeds | Hometrization Madigur blue molny muffin And hot tea | Nogut salad Olive oil dressing and entire grain baguette | Red pepper hummus and cucumber | Roasted Red Salmon With the Mandarin mass; Optional glass red wine | 1 ounces of black chocolate and almond |
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General Legends about the Mediterranean diet
Let’s cause confusion around the Mediterranean diet.
- You are guaranteed weight loss in the Mediterranean diet.
Balance and moderation are important, even in the Mediterranean diet. This will go on sale in a diet. Focus on conscious food, Record your foodAnd the use of healthy fats in moderation.
- After the Mediterranean diet you will not receive enough iron.
Those who eat the meat, rest! The iron is found in foods that are also plants and animals. The Mediterranean diet recommends restricting the proteins of animals, you are spinach, artichoke, beans, beans and even full grain grain (11).
- It is expensive to eat the Mediterranean diet.
The key to following the Mediterranean diet Cooking at home! If you consistently do it, you probably be more likely To save more money and Do your goals.
- Every day is bored to eat the Mediterranean style.
Don’t love salads? That’s fine! The beauty of the Mediterranean diet, you can adapt it to your wishes. This method of eating is not firm, then you can be (olive oil) cakeAnd eat it too!
Frequently Asked Questions (FAQ)
What are you eating in the Mediterranean diet?
It is all grain, fresh fruits and vegetables, olive oil and nuts, legumes and beans. It is like animals such as milk food, yogurt and poultry.
What is not allowed in the Mediterranean diet?
If you find the dark chocolate or wine placed in the famous Mediterranean diet, because of taking all foods, they should be limited. “Some food consumption is recommended to consume less food, including the sugar containing sugar, such as red meat and food, candy, candy and other sweets. Local re- Weared, packaged foods should be completely limited, – said Basbak.
What does the Mediterranean residents eat for breakfast?
In winter, with hot and made Greeks, with a hot or a Greek yogurt, the septual geysetically appears on the noneysvey table.
Potato on the Mediterranean diet?
Yes, potatoes are included in moderate, both white and sweet, the Mediterranean diet. In fact, medium potatoes are packaged along with other important nutrients, as well as potassium along with other important nutrients (packages) (13).
Are eggs in the Mediterranean diet?
Yes eggs use less in this diet. It is recommended to limit egg consumption of no more than 1 per day (3).
Bottom line
After the Mediterranean diet, many people can help me improve their food habits for a long time. Filled with different and flexibility, consuming this path can easily match your normal work. In addition, it is beneficial to reduce inflammation, improving heart health and support healthy aging, and supports healthy importance.
Are you ready to start?
Jaeger recommends delivery My fitness b will help you. “Start following the way you care about understanding your current diet customs and carefully eating fruits and vegetables,” he said. “Use one of my favorite features –My weekly report– To view the total number of fruits and vegetables consumed during the week! “ Download the app to start.
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