The Basic Principles of the Mediterranean Diet

The Basic Principles of the Mediterranean Diet

In order to go on a Mediterranean diet, you must first become familiar with its basic principles. Here is have gathered information about the main products that are included in this diet, because it is thanks to the useful ingredients that the Mediterranean diet is considered one of the most popular and effective in the world.

1. Olive oil as a source of useful fats

It is thanks to olive oil that the Mediterranean diet is high in vitamin E, monounsaturated fatty acids, and essential antioxidants. Olive oil is usually used for dressing salads, frying, sprinkling bruschettas, or croutons, as well as for all other dishes that need frying or seasoning.

If you want to strictly adhere to the principles of the Mediterranean diet, it recommends abandoning butter on the menu in favor of quality olive oil.

2. Regular consumption of plant foods

Vegetables, fruits, legumes, and nuts should be consumed regularly because these foods are high in essential minerals, vitamins, fiber, and antioxidants.

In fact, according to the food pyramid of the Mediterranean diet, each meal should consist of:

  • 1-2 fresh fruits;
  • 2 servings of fresh or cooked vegetables.

It is worth noting that a person should eat at least one serving of fresh vegetables a day.

3. Nutritious cereals

Nutritionists recommend eating 1-2 servings of cereals and whole grains daily. These can be rice, whole grain pasta, and bread, couscous, or other cereal-based dishes.

The carbohydrates contained in these foods provide the body with enough energy for the whole day.

4. Always choose only fresh seasonal foods

Eating seasonal foods is a great way to take care not only of your health but also of your wallet.

If you buy and eat seasonal foods of local origin, you will be able to take advantage of the incredible benefits of nutrients that are part of fresh fruits and vegetables.

5. Be sure to reduce the amount of red meat in your diet

As foods high in animal fats are harmful to health, it is best to reduce the amount of red meat in your daily diet and not abuse this product. Do not forget that the main principles of the Mediterranean diet – is to eat only healthy foods low in saturated fat.

6. Do not forget about regular consumption of nutritious dairy foods

Daily consumption of natural yogurts and cottage cheese is perhaps the most important condition of the Mediterranean diet. These products contain a large number of essential minerals, including calcium, phosphorus, vitamins, as well as proteins with high biological value.

7. Eat fish twice a week and eggs 3-4 times a week

We have already mentioned that in the Mediterranean diet it is necessary to limit the amount of red meat in the diet. You can replace it with fish and eggs because these products are also useful and nutritious.

Fish is much healthier than red meat because it contains essential omega-3 fatty acids. We recommend that you do not forget to eat eggs regularly because they contain a large amount of protein.

8. Try to reduce the number of pastries and harmful sweets in the diet

Of course, we do not require you to forget about your favorite delicacies forever. However, do not forget that high-calorie sweets should be consumed in moderation. On the Mediterranean diet, it is better not to exceed the norm of 2 servings of pastries and desserts per week.

9. Drink as much clean water as possible

Water is an indispensable component of the Mediterranean diet, and therefore ordinary drinking water should be your main drink.

You may be surprised, but the inhabitants of the Mediterranean diet often drink natural wine. However, you should not abuse this drink, because wine contains a lot of calories.

10. Do not forget about regular exercise

Of course, a proper diet is key to good health. However, if you want to be healthy and fit, do not forget about regular exercise. If you want to enhance the positive effects of a balanced diet, we recommend exercising daily.

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