Free Printable Mediterranean Diet Meal Plan – The Mediterranean diet is a style of eating that is based on the traditional cuisine of the countries that border the Mediterranean Sea. It focuses on whole natural, unprocessed foods like fruits and vegetables, legumes. Nuts, seeds as well as olive oil. The Mediterranean diet is a mix of moderate quantities fish, poultry, eggs dairy, and red meat. The Mediterranean diet promotes regular exercise and sharing meals with others.
What are the most important foods of the Mediterranean diet?
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The Mediterranean diet is based on fruits, vegetables, whole grains legumes , nuts and oils. The foods are eaten whole and unprocessed. The diet includes moderate amounts of egg, fish, chicken, and dairy. There is also an occasional amount of red meat. The focus is not on eating specific nutrients or following strict dietary guidelines instead, it is about eating a variety.
What’s prohibited on the Mediterranean Diet?
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There is no standard set of guidelines for what is and isn’t allowed in the Mediterranean Diet. However, the Mediterranean diet generally insists on eating fresh, unprocessed foodsinstead of high-processed or packaged foods. It limits the consumption of red meat, and promotes protein sources that are lean, such as fish and poultry. It is possible to eliminate certain foods from the diet but there is not any set of guidelines. Instead, it is recommended to eat more nutrient-dense foods and also limit the consumption of processed and high-fat foods.
How can I begin with the Mediterranean diet
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If you’re considering starting the Mediterranean diet there are a few steps you can take to begin:
- It is possible to stock your kitchen and refrigerator with Mediterranean diet staples.
- Add more fruits and vegetables in your meals: Try to make fruit and vegetables the foundation of your meals. As a healthy snack between meals, you can incorporate a salad into your meals at lunch and dinner.
- Select lean proteins Lean proteins are a must: The Mediterranean Diet focuses on eating low-fat sources of protein, such as fish and poultry. It also encourages plant-based proteins like lentils, beans, as well as other legumes. Include these items in your meals regularly.
- Limit your consumption red meat. The Mediterranean diet prohibits the consumption red meat. Try substituting red meat with other sources of protein like fish or plant-based protein sources, at least a couple of times per week.
- Be active: Physical activity is an important part of the Mediterranean lifestyle. Regular physical activity such as biking, swimming, or walking are all part of your routine.
- Spend time with friends and family: Mediterranean food encourages people to share meals with others and have fun with the meals together. Make mealtimes a social event to get to know your family and friends.