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Mediterranean diet: one of the world's healthiest diets

Let's start and use  Healthy Dinner  daily  of The Mediterranean foods


Tuna fish salad one of the Mediterranean diet
Tuna fish salad


Mediterranean diet:-

One that reduces the risk for diabetes, high cholesterol, heart disease, stroke and some cancers? Check. A diet that strengthens bones, improves brain health and wards off dementia and depressions.

"Even though it's called the Mediterranean diet, it's not really a diet, "It doesn't tell you what to eat and not eat. It's a lifestyle that encourages consuming all food groups but gives more weight to those which have the most health benefits."

Focus on plants

That means an emphasis on plants: fruits, vegetables, grains, nuts and seeds. Eat a lot of veggies and use all kinds and colors to get the broadest range of nutrients, phytochemicals and fiber. Cook, roast or garnish them with herbs and a bit of extra virgin olive oil.

Stay away from coconut and palm oil,  Even though they are plant-based, those oils are high in saturated fats that will raise bad cholesterol.

Add whole grains and fruit to every meal, but use nuts and seeds as a garnish or small snack due to their high calorie and fat content.
Mediterranean diet has benefits even in old age, study suggests
On the Mediterranean diet, fish and other seafood are consumed at least twice a week. Cheese and yogurt show up daily to weekly, in moderate portions; chicken and eggs are okay on occasion, but the use of other meats and sweets is very limited.

A diet in which meat is as rare as sweets? For anyone who thinks a meal is built around a portion of red meat, pork or chicken, the thought of a plant-based diet can seem overwhelming.

 When it comes to healthy eating, every bite counts."

Move to whole grains

One of the easiest steps to take when starting the Mediterranean diet, is to replace refined grains with whole grains. Choose whole-wheat bread and pasta, and replace white rice with brown or wild rice.

Healthy penne pasta with garlic bread , Mediterranean diet
Healthy pasta

"Mediterranean cuisine has been a popular trend for a while now, "It's pretty easy to sample different Mediterranean grains and foods because these types of ingredients have become so popular in mainstream restaurants."

At least six servings of grains, maybe more, are suggested each day, and at least half of those should be whole grain.
To maximize the benefits of the Mediterranean diet, varied sources of protein are key.

"You don't need to be eating meat and poultry every single day to get your protein requirements," "Beans and lentils are great sources of protein, as well. They also give you fiber, vitamins and a lot of antioxidants."

An easy way to start is to cook one meal each week based on beans, whole grains and vegetables, using herbs and spices to add punch. When one night a week is a breeze, add two, and build your non-meat meals from there.

Healthy Dinner Mediterranean diet


Grilled chicken with exotic vegetables Mediterranean diet
Grilled chicken

When you eat meat, have small amounts. For a main course, that means no more than 3 ounces of chicken or lean meat. Better yet: Use small pieces of chicken or slices of lean meat to flavor a veggie-based meal, such as a stir fry.

Two servings a week of fatty fish such as salmon, herring, sardines and albacore tuna are a must on the Mediterranean diet due to their high content of healthy omega-3 fatty acids, a key to lowering your risk for heart disease.

Fatty fish, such as salmon, are a must on the Mediterranean diet.

Yes, there is a risk some fish may contain mercury and other contaminants, but that the benefits of eating fish outweigh the risks.
eating a wide variety of seafood to minimize any adverse effects. Shrimp, salmon, pollock, canned light tuna and catfish tend to have the lowest levels of mercury, the group says, while swordfish, shark, mackerel and tilefish have the highest levels and should be avoided, especially by children and pregnant women.
Dairy products are also a great source of protein. Eating Greek yogurt for breakfast or a cube of cheese as a snack is encouraged on the Mediterranean diet, as long as it's in moderation.

"In the Mediterranean, cheese is eaten in small quantities, such as a sprinkle of grated Parmesan on a soup or vegetable dish," and not in a four-cheese pizza sort of way."

Cesar salad with parmesan cheese toppings, Mediterranean diet
Cesar salad

Don't skip breakfast

Oldway's Mediterranean plan encourages breakfast; otherwise, your body thinks food is scarce and slows your metabolism, contributing to weight gain.

Garnished hummus, Mediterranean diet
Hummus


Choose between whole-grain toast, bagels, pita or English muffins, spread with soft cheese, hummus, avocado or any nut butter. You can also substitute whole-grain cereal, such as oatmeal or granola, with up to a cup of milk, yogurt and soy or nut milk.
Add a small to medium fruit or a cup of berries, instead of fruit juice, as the fiber will help fill you up. To make that fullness last until lunch, the plan suggests adding an egg, yogurt or handful of nuts to the meal.
If you're not pressed for time in the morning, breakfast can be a much larger affair. A breakfast wrap, veggie omelet or frittata, or a whole-grain pancake with fresh berries and yogurt are all good choices.

The fiber in cup of berries, such as blueberries, will help fill you up.
You can also think outside the box. Why not try leftover soup or a big plate of roasted veggies for breakfast?


Roasted exotic vegetables, Mediterranean diet
Roasted vegetables

"Many people in the Mediterranean eat small platters of food for breakfast," "A few olives, some cheese, some honey and fruit, things like that."

Rethink dessert
Daily dessert within a Mediterranean diet is also different than the typical American selection.

"Eating fruit that is in season is the dessert of choice in the Mediterranean region "rather than our typical pastries, cookies and cakes."

If you tire of eating raw fresh fruit, get creative. Poach pears in pomegranate juice with a bit of honey, then reduce the sauce and serve over Greek yogurt.

 Grill pineapple or other fruits and drizzle with honey. Make a sorbet out of fruit, including avocado (it's really a fruit). Stuff a fig or date with goat cheese and sprinkle on a few nuts. Create a brown rice apple crisp or even a whole-wheat fruit tart.

Fattoush salad Mediterranean diet
Fattoush


Some cultures in the Mediterranean add a glass of red wine to their daily meal. If you're not a wine drinker, don't start: Although research has traditionally shown a protective benefit on heart disease and diabetes, recent studies question that assumption.

But if you enjoy vino, its fine to treat yourself with a small glass of red wine at dinnertime as part of the Mediterranean diet.

A healthy way to eat and live longer,use and try from now onwards Mediterranean diet.

You can try Mediterranean diet at any Hotels Restaurants .

Chicken Marengo with rice Mediterranean diet
Chicken Marengo


Roasted Ham and sprouts salad Mediterranean diet
Roasted Ham sprouts
Greek salad Mediterranean diet
Greek salad

For easy Greek salad recipe check the link below for more details :-

 Best Greek salad recipe

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