The Mediterranean Diet: How to follow it
The Mediterranean diet emphasises the consumption of plant-based foods, such as seasonal vegetables, fruits, whole grains, pulses, root vegetables and nuts over the food of animal origin.
The consumption of whole grains over refined food. Animal protein to be consumed primarily from fish, seafood and poultry instead of red meat.
Here is a list of how to follow it:
- Fruit, seasonal vegetables and spices to be consumed raw when possible many times, everyday in every meal.
- Whole grain, pulses and tubers are some of the most used products in the diet, to be consumed daily but in restrained portions.
- Exclusive use of extra-virgin olive oil as dressing, few tens grams daily. (NO butter)
- Milk and yogurt can be consumed every day
- Fish should be your primary animal protein. Fresh or water-packed tuna, salmon, trout, mackerel and herring are good choices.
- Chicken and seafood to be consumed at least 3 times a week
- Red meat consumption to be limited to once a week, avoid sausages, bacon and cuts high in fat
- [Optional, if you do not drink you don’t have to start!] Red wine as the only alternative drink to water. 1, max 2 glasses daily. Not accumulative. ;)
This nutritional regime was followed by Farmers and Fishermen so staying active with regular exercise is also a key component to get the most of it and maintain your optimal body weight.