If you want to go on a diet that is safe and healthy, then the Mediterranean Diet is something worth looking into.
The Mediterranean Diet is based on the eating habits of people living in the areas surrounding the Mediterranean Sea.
The diet is mostly made up of plant foods though it’s not a strict vegetarian diet.
Studies have shown that it not only helps people to improve their health, but also brings people’s weight down to healthy levels.
If the Mediterranean Diet is something you want to try out, here are some tips to help you get started:
1. Eat lots of fresh fruits and vegetables
You should try to eat as many varieties of vegetables as you can. You would probably want to consume anywhere between 7 to 10 servings a day.
Also, when you eat vegetables, try to avoid cooking them in heavy cream or butter.
2. Eat whole-grain foods
You should eat a lot of whole grain breads, cereals and pastas as well as brown rice and bran.
You should try to avoid eating too many sweets and refined carbohydrates like white bread and biscuits.
3. Limit the amount of meat you eat
Fortunately, for meat lovers, you don’t have to give up your steak to go on this diet but you do have to limit the types of meats you eat.
The best are those that are low in saturated fat, like lean meats and poultry with no skin.
You should also eat or drink low fat dairy foods like low-fat yogurt and skim milk.
Also you should eat fish at least once a week.
Of course, you should avoid eating processed meats like ham and sausages but having them occasionally is fine.
4. Eat lots of beans, legumes, nuts and peas
These are all plant proteins and are great to eat since you are consuming less meat.
It’s best to include a wide variety of these foods like lentils, soybeans, almonds, peas and pecans, just to name a few.
Of course, make sure that they are unsalted and unsweetened for them to be effective in your diet.
5. Consume only healthy fats
When cooking, try not to use saturated fats or hydrogenated fats. Also, it is recommended that you limit the use of corn oil, peanut oil or other types of omega-6 oils.
Instead use healthy oils like canola oil, flaxseed oil or extra virgin olive oil and also try to incorporate Omega-3 fatty acids from fish or supplements into your diet.
6. Have some alcohol . . . in moderation
If you want to, you can have a drink with your evening meal though not more than that. One drink refers to one 5 ounce glass of wine or 12 ounces of beer.
Looking at the guidelines, it doesn’t sound that hard to do.
You won’t be giving up too much of what you currently enjoy as long as you do it moderation.
Plus, it will give you an opportunity to try tastier and healthy foods. You should try the Mediterranean Diet today.