FRAMING THE MEDITERRANEAN DIET (2024)

FAQs

FRAMING THE MEDITERRANEAN DIET? ›

A Mediterranean-style diet typically includes:

The foundation of the Mediterranean diet is plant foods. That means meals are built around vegetables, fruits, herbs, nuts, beans and whole grains. Moderate amounts of dairy, poultry and eggs are part of the Mediterranean diet, as is seafood. In contrast, red meat is eaten only once in a while.

A Mediterranean-style diet is based on these foods: • vegetables • fruits • extra virgin olive oil • wholegrain breads and cereals • legumes or beans (e.g. chickpeas, kidney beans or lentils) • nuts and seeds • fish and seafood • onion, garlic and other herbs and spices (e.g. oregano, coriander, cumin etc.)

The focus of a Mediterranean lifestyle includes plenty of plant-based foods such as fruits and vegetables, legumes, nuts, whole grains, and healthy fats, with the main dietary fat being extra virgin olive oil.

The Mediterranean diet prohibits the consumption of processed foods, refined sugars, refined grains, and trans fats. Additionally, the diet limits the intake of red meat and high-fat dairy products. In addition, the consumption of alcohol is restricted, with the exception of red wine, which you can have in moderation.

Spain and Italy: toasted bread + soft cheese + fresh fruit or freshly squeezed fruit juice. Greece: paximadia (bread made from whole wheat, chickpea, and barley flour) + olives + cheese. Syria: tahini yogurt with chickpeas + pickles + sliced radishes. Morocco: fried egg in olive oil + soft cheese + olives + flatbread.

Have at least 1 serving of veggies at each meal; Choose fruit as a snack. Whole grains and starchy vegetables (potatoes, peas and corn). 3 to 6 servings per day.

Oats are a whole grain, which is encouraged on the Mediterranean diet. Low or moderate amounts of cheese, such as brie, feta, ricotta, and Parmigiano Reggiano (Parmesan), are also allowed. All types of fresh fruits, including bananas, are a go on the diet.

And as plant-based protein sources that are high in good and unsaturated fats, peanuts and peanut butter are a natural fit within Mediterranean and Flexitarian ways of eating. Unfamiliar with the Mediterranean and Flexitarian diets?

What are 3 cons of the Mediterranean diet? ›

Mediterranean diet is a better alternative

Brozek recommends substituting both butter and margarine with olive oil or canola oil whenever possible. This falls more in line with a Mediterranean diet, which is high in monounsaturated and polyunsaturated fats. These fats have been proven to be the best types of fats.

The participants in the first group experienced “clinically meaningful” changes in body composition throughout the three-year experiment, according to the researchers. This included a 5% or greater improvement in fat mass, visceral (belly) fat mass and loss of lean muscle mass after only one year of following the diet.

Mediterranean cooking includes healthy fats found in olive oil and nuts and plenty of fresh fruits, vegetables, whole grains, legumes and fish. A 5 oz. glass of red wine also can be enjoyed daily. When you adopt a Mediterranean style diet, you would limit red meats and processed foods.

In Greece, lunch might include a flavorful tomato, olive, cucumber, and feta salad, along with a small piece of grilled fish with lemon and olive oil. In Eastern Mediterranean countries, you might have falafel served alongside hummus and pita, salads, and sometimes a vegetable or meat kebab.

A Mediterranean-style diet typically includes:

Fish and poultry are more common than red meat in this diet. It also centers on minimally processed, plant-based foods. Wine may be consumed in low to moderate amounts, usually with meals. Fruit is a common dessert instead of sweets.

Lots of vegetables, fruit, beans, lentils and nuts. A good amount of whole grains, like whole-wheat bread and brown rice. Plenty of extra virgin olive oil (EVOO) as a source of healthy fat. A good amount of fish, especially fish rich in omega-3 fatty acids.

Many people wonder whether you can eat potatoes on the Mediterranean diet. It's recommended by experts that you prioritize non-starchy vegetables like dark leafy greens, bell peppers and broccoli among others. But you can definitely enjoy starchy options like potatoes in moderation on a Mediterranean diet.