9-point Mediterranean Diet Score – The Mediterranean diet is a method of eating based on the traditional cuisine of countries bordering the Mediterranean Sea. It is a focus on fresh natural, unprocessed foods like fruits and vegetables, legumes. Seeds, nuts, and olive oils. It also contains moderate amounts eggs, poultry, milk, and red meat. The Mediterranean diet also encourages regular physical activity as well as sharing meals with other people.
What are the basics of the Mediterranean diet and how are they different from other diets?
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The main foods in the Mediterranean diet comprise fruits, vegetables, whole grains, legumes, nuts, seeds, and olive oil. They are often enjoyed in their raw, unprocessed form. The diet also contains moderate quantities of fish, poultry eggs, dairy products as well as small amounts of red meat. It is crucial to consume a variety of nutrients and not just follow strict dietary guidelines.
What’s not allowed in the Mediterranean diet?
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There aren’t any rules about what can be allowed or not allowed on the Mediterranean diet. However, the Mediterranean diet generally is a focus on eating unprocessed, whole food items, as opposed to heavily processed or packaged food items. The diet restricts consumption of red meat, and promotes proteins that are lean, such as poultry and fish. While there are no restrictions on foods however, it is recommended to eat a variety of nutritious food items and stay away from high-fat processed foods.
How do I get started with the Mediterranean diet
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If you’re looking to begin the Mediterranean diet there are a few steps you can take to begin:
- Your kitchen should be stocked with Mediterranean staples.
- Include more vegetables and fruits into your meals: Aim to make vegetables and fruits the main ingredient in your meals. Add a salad or a piece of fruit to your lunch or dinner.
- Choose lean protein sources: The Mediterranean diet focuses on healthy protein sources such as fish, poultry and plant-based protein sources, like lentils and beans. These are the foods you should include in your diet every day.
- Red meat consumption must be limited. The Mediterranean diet limits red meat intake. You can substitute red meat with other protein sources like fish or plant-based meals for a few days in a week.
- Stay active. Regular physical activity like biking, swimming, and walking are all part of your routine.
- Enjoy a time of relaxation with your friends: Mediterranean food encourages people to share meals with others and have fun with the food. Make mealtimes an occasion to socialize in which you share your meals with family and friends.