地中海飲食101:膳食計劃和初學者指南

basis

Ingredients: vegetables, fruits , nuts, seeds, beans, potatoes, whole grains, bread, herbs, spices, fish, seafood and extra virgin olive oil.

  • Eat in moderation: poultry, eggs , cheese and yogurt.
  • Eat very little: red meat .
  • Don't eat: sweetened beverages, sweetened , processed meat, refined grains, refined oils and other highly processed foods.

Avoid these unhealthy foods

You should avoid these unhealthy foods and ingredients:

  • Added sugar: soda, candy, ice cream, table sugar and many other sugars.
  • Refined grains: white bread, pasta made from refined wheat, etc.
  • Trans fat: found in margarine and various processed foods.
  • Refined oil: soybean oil, canola oil , cottonseed oil , etc.
  • Processed meat: processed sausages, hot dogs, etc.
  • Highly processed food: Anything that is labeled "low-fat" or "diet", or that looks like a factory-made thing.

If you want to avoid using these unhealthy ingredients, you must read food labels carefully

Food to eat

There is controversy about which foods belong to the Mediterranean diet, partly because of this difference between different countries.

The diets examined in most studies have higher levels of healthy plant-based foods and lower levels of animal-based foods.

However, it is recommended to eat fish and seafood at least twice a week.

The Mediterranean lifestyle also involves regular physical exercise, sharing meals with others and enjoying life.

Your diet should be based on these healthy, unprocessed Mediterranean foods:

Vegetables: tomatoes, broccoli, kale , spinach, onions, broccoli, carrots, brussels sprouts, cucumbers, etc.
Fruits: apples, bananas, oranges, pears, strawberries, grapes, dates , figs, melons, peaches, etc.
Nuts and seeds: almonds, walnuts , macadamia nuts, hazelnuts, cashews, sunflower seeds, pumpkin seeds, etc.
Legumes: beans, peas, lentils, beans, peanuts, chickpeas, etc.
Tubers: potatoes, sweet potatoes, radishes, yams, etc.
Whole grains: whole oats, brown rice, rye, barley, corn, buckwheat, whole wheat, whole wheat bread and pasta.
Fish and seafood: Salmon , sardines, trout, tuna, mackerel, shrimp, oysters, clams, crabs, mussels, etc.
Poultry: chicken, duck, turkey, etc.
Eggs: chicken, quail and duck eggs.
Dairy products: cheese, yogurt, Greek yogurt, etc.
Herbs and spices: Garlic , basil, mint, rosemary, sage, nutmeg, cinnamon, pepper, etc.
Healthy fats: extra virgin olive oil, olive, avocado and avocado oil .

A complete single-ingredient food is the key to staying healthy.

What to drink

Water should be your essential drink in the Mediterranean diet.

This diet also includes a moderate amount of red wine -about 1 glass per day.

However, this is completely optional, and anyone with alcoholism or problems controlling their consumption should avoid wine.

Coffee and tea are also perfectly acceptable, but you should avoid sugary drinks and fruit juices that are high in sugar.

1 week Mediterranean menu

Below is an example of a week-long Mediterranean diet menu.You can freely adjust the number of servings and food choices according to your needs and preferences.

Monday
Breakfast: Greek yogurt, strawberries and oatmeal.
Lunch: Whole wheat sandwiches with vegetables.
Dinner: Tuna salad with olive oil. A piece of fruit dessert.

Tuesday
Breakfast: oatmeal and raisins.
Lunch: Tuna salad left over from the night before.
Dinner: Salad with tomatoes, olives and feta.

Wednesday
Breakfast: Omelet with vegetables, tomatoes and onions. A piece of fruit.
Lunch: whole wheat sandwiches, cheese and fresh vegetables.
Dinner: Mediterranean lasagna.

Thursday
breakfast: Yogurt with sliced ​​fruits and nuts.
Lunch: Lasagna left over from the night before.
Dinner: grilled salmon with brown rice and vegetables.

Friday
Breakfast: eggs and vegetables, fried in olive oil.
Lunch: Greek yogurt, strawberries, oatmeal and nuts.
Dinner: roast lamb, salad and roast potatoes.

Saturday
Breakfast: oatmeal, raisins, nuts and apples.
Lunch: Whole wheat sandwiches with vegetables.
Dinner: Mediterranean pizza made from whole wheat, plus cheese, vegetables and olives.

Sunday
Breakfast: Omelet with vegetables and olives.
Lunch: Leftover pizza from the night before.
Dinner: grilled chicken, vegetables and potatoes. Dessert fruit.

There is usually no need to count calories or track macronutrients ( protein , fat, and carbohydrates ) in the Mediterranean diet .

Healthy Mediterranean snacks

You do not need to eat more than three meals a day .

However, if you are hungry between meals, there are many healthy snacks to choose from:

Few nuts.
A piece of fruit.
Carrots or baby carrots.
Some berries or grapes.
Leftovers from the night before.
Greek yogurt.
Apple slices with almond butter.

How to follow a diet in a restaurant

It is very simple to make most restaurant meals suitable for the Mediterranean diet.

Choose fish or seafood as the main course.
Ask them to fry food with extra virgin olive oil.
Eat only whole wheat bread and use olive oil instead of butter.

Simple shopping list for diet

Shopping around the store is always a good idea. Usually all the food is there.

Always try to choose the option with the least amount of processing. Organic food is the best, but only if you can easily afford it.

Vegetables: carrots, onions, broccoli, spinach, kale, garlic, etc.
Fruits: apples, bananas, oranges, grapes, etc.
Berries: strawberries, blueberries, etc.
Frozen vegetables: Choose to mix with healthy vegetables .
Cereals: whole wheat bread, whole wheat pasta, etc.
Beans: lentils, beans, beans, etc.
Nuts: almonds, walnuts, cashews, etc.
Seeds: sunflower seeds, pumpkin seeds, etc.
Seasoning: sea ​​salt, pepper, turmeric , cinnamon, etc.
Fish: salmon, sardines, mackerel, trout.
Shrimp and shellfish.
Potatoes and sweet potatoes.
cheese.
Greek yogurt.
Chickens.
Grazing or omega-3 rich eggs.
Olives.
Extra virgin olive oil.
It is best to eliminate all unhealthy temptations in your home, including soda, ice cream, sweets, pastries, white bread, biscuits and processed foods.

If you only have healthy food in your home, then you will eat healthy food.

conclusion

Although there is no clear Mediterranean diet, this diet is usually rich in healthy plant-based foods and relatively few animal-based foods, with an emphasis on fish and seafood.

You can find the entire information about the Mediterranean diet on the Internet and have written many books on this subject.

Try using Google to search for "Mediterranean recipes" and you will find many secrets to delicious dishes.

After all, the Mediterranean diet is healthy and incredible. You will not be disappointed.

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