Different Mediterranean Healthy Diets
Mediterranean dishes

Recently put into the spotlight as the top diet of 2019 , The Mediterranean diet is getting a lot of attention. People are quickly adopting the diet and health professionals are embracing it. You hear the name being thrown around alot, but what exactly is the Mediterranean diet comprised of? What’s all the buzz about, and does this highly regarded diet actually work?

What is the Mediterranean diet

The Mediterranean diet does not have an exact description, but the idea is to have a large focus on olive oil, whole-foods, legumes, and seafood. Then, a moderate amount of meat, poultry, dairy usually in the form of fresh cheese, red wine, and minimize sweets.

Origin and History

The Mediterranean diet stems from the eating habits of Italy and Greece in the 1960’s. It Started being looked into when it became apparent that the inhabitants of these countries had some of the lowest chronic disease rates, and had some of the highest life expectancy, even when medical services were limited. Popularity picked up due to the clear health benefit, and due to the simplicity and accessibility of the meals required as most ingredients can be found locally and at a low cost. 

 

Why is it so effective?

The Mediterranean diet has foods that are rich Monounsaturated fats, fibre, and omega-3 fatty acids, while low in sugar and alcohol. This results in a lot of health benefits such as:

  • Increasing longevity
  • Reducing the risk of Alzheimer’s
  • Cardiovascular health improvements
  • Reduce risk of cancer 

One of the biggest contributing factors to making the Mediterranean diet so effective, is extra virgin olive oil, which is a high source of Monounsaturated fats. This magical nectar has tons of clear proven benefits that it can provide. If you want a comprehensive list, click here.

Grocery list

Getting started with the Mediterranean diet is not hard nor is it expensive. All of our products are centered around the diet and can be found here. The beauty of the diet is that it’s full of foods that are accessible both locally and financially. 

Here is a grocery list example of the most popular Mediterranean diet foods. Ideally, you should opt for the organic and free range option, but it’s not essential.

Veggies

  • Garlic
  • Onions
  • Leafy greens
  • Mushrooms
  • Olives
  • Tomatoes

Healthy oils and fats

  • Extra Virgin Olive oil (High use)
  • Avocado oil
  • Canola oil (Minimal use)

Nuts and seeds

  • Almonds
  • Cashews
  • Flaxseed
  • Peanuts
  • peanuts

Dairy

  • Low fat Milk
  • Fresh cheese
  • Greek yogurt

Seafood 

  • All White Fish 
  • Salmon and other fatty fish
  • Shellfish (Crab, shrimp, lobster)

Poultry and Meats 

  • Lamb 
  • lean beef
  • Free range or organic eggs
  • Free range or organic chicken

Grains

  • Pita Bread
  • Couscous
  • Oatmeal
  • Pasta
  • Quinoa
  • Rice

Fruits

  • Apples
  • Apricots
  • Avocados
  • Bananas
  • Dates
  • Berries
  • Figs
  • Grapes
  • Lemons
  • Peaches
  • Plums

Beans

  • Black beans
  • Chickpeas
  • Hummus
  • Pinto beans
  • White beans

Herbs and Spices

  • Basil
  • Bay leaves
  • Cilantro
  • Mint
  • Parsley
  • Oregano

 

Written by Cedar Valley
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