The Mediterranean diet is based on the Mediterranean countries’ foods such as the foods of Italy and Greece in the 1960s. The Mediterranean people are known to be the healthiest because Their diets help to lose weight and reduce the risk of heart attacks, strokes, diabetes and early death.
Fundamentals: What to Eat: vegetables, fruits, nuts, seeds, legumes, potatoes, whole grains, bread, herbs, spices, fish, seafood and extra virgin olive oil.
What to Eat moderately: poultry, eggs, cheese and yogurt.
What to Eat a little of: red meat.
What to Avoid: sweetened beverages, added sugars, processed meat, refined grains, refined oils and other processed foods.
Water is the main drink in this diet, as well as tea and coffee without sugar, and stay away from fruit juice because it contains a high percentage of sugars.The following table shows a model of the Mediterranean diet:
|Saturday||Oatmeal with Raisins, Nuts, and an apple||Sandwich with Whole-Grain Bread with Vegetables||Mediterranean Pizza made of whole wheat dough covered with cheese, vegetables and olives|
|Sunday||Omelet with vegetables and olives||The rest of the pizza from the night before||Grilled chicken with vegetables, potatoes, and fruit for dessert|
|Monday||Greek yoghurt with strawberries and oats||Sandwich with whole grain bread with vegetables||Tuna salad covered with olive oil and a piece of fruit for desert|
|Tuesday||Oatmeal with Raisins||The rest of the tuna salad from the night before||Tomato salad, olives and Vita cheese|
|Wednesday||Omelet with vegetables, tomatoes, onions and a piece of fruit||Sandwich with whole grain bread with cheese and fresh vegetables||Mediterranean Lasagna|
|Thursday||milk with fruit and crushed nuts||The rest of the lasagna from the night before||Grilled salmon with brown rice and vegetables|
|Friday||Eggs with vegetables fried in olive oil||Greek yoghurt with strawberries, oats and nuts||Grilled lamb with salad and grilled potatoes|
If you feel hungry between meals, you can eat snacks like a bunch of nuts, a piece of fruit, carrots, some berries and grapes, Greek yogurt, or apple slices with almond butter.