2000 Calorie Mediterranean Diet Meal Plan Pdf – The Mediterranean diet is a dietary style that is based on traditional Mediterranean cuisine. The Mediterranean diet focuses on whole foods and unprocessed food like legumes, fruits, vegetables, nuts seeds, olive oil and nuts. There are also moderate amounts of poultry, eggs milk, red meat. Regular physical activity is encouraged , and meals are shared with others.
What are the most important ingredients that make up the Mediterranean diet?
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The Mediterranean diet is made up of fruits, vegetables, whole grains legumes nuts seeds and oils. The majority of these foods are consumed in their raw in their natural, unprocessed form. The diet includes moderate portions of poultry, fish eggs, dairy products as well as small amounts red meat. The focus is not on consuming particular nutrients or adhering to strict dietary guidelines rather, on having a wide variety of foods.
What isn’t allowed in the Mediterranean Diet?
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There aren’t any strict guidelines on what can be eaten in the Mediterranean diet. However, the diet generally is a focus on eating unprocessed, whole foodsinstead of heavily processed or packaged food items. It limits red meat consumption, and emphasizes protein sources that are lean, such as fish and chicken. Also, although there’s no list of specific items that should not be consumed on the diet, it’s recommended to focus on eating various nutrient-rich food items and limit your consumption of processed or high-fat foods.
How do I get started with the Mediterranean diet
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Here are some steps to help you start with the Mediterranean diet.
- Be sure to stock your kitchen with the essentials of a Mediterranean kitchen.
- Increase the quantity of fruit and vegetables in your meals. As a healthy snack between meals, include a salad with your dinner and lunch.
- Pick lean protein sources The Mediterranean diet is based on choosing proteins that are lean, like fish, poultry and plant-based proteins like beans and lentils. Include these items in your diet on a regular basis.
- Red meats should be avoided It is important to note that the Mediterranean diet prohibits the consumption of red beef. Try substituting red meat for fish or plant-based protein a couple of weeks.
- Active lifestyle: It is essential to be active. Include regular exercise, such as walking or biking, in your daily routine.
- Eat with your friends and family: Mediterranean cuisine encourages you to eat with others and to enjoy the meal. It is important to make meals an event that is social in nature in which you have meals with your friends and family.