It's All Greek To Me
Recently named the easiest diet to follow, the Mediterranean Diet emphasizes plant-based foods and healthy fats. Based on traditional cuisines from around the region, the Mediterranean Diet is said to help protect heart health, manage weight, and prevent diabetes. This article will go over some foods that should be limited while on this diet before detailing those you're free to enjoy.
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1. White Bread
To be clear, the Mediterranean Diet doesn't call for cutting out bread and other starches entirely, just to be more mindful of what you consume! White bread and other products with white flour are made with refined grains , which this diet calls to limit in favor of whole grains.
2. Red Meat
Probably one of the more difficult items to limit, the Mediterranean Diet advises only one serving of red meat (i.e. beef, pork, lamb) a week. This serving should be about 3 ounces for a main course, or used as a condiment in stir-fries, stews, and soups. Opt for lean cuts such as tenderloin, sirloin and flank steaks.
3. Beer
As we will see later on, the Mediterranean Diet by no means requires you to go sober. However, avoiding beer or hard liquor may be in your best interest. Beer and liquor are both high in calories; avoiding or moderating consumption can also cut down on those pesky hangovers.
4. Butter
Using butter (or margarine) in some recipes is almost unavoidable. What you can avoid, however, is using cooking things in butter. Butter and margarine are both full of saturated fats, which the Mediterranean Diet seeks to avoid.
5. Ice Cream
We know, we don't want to cut out ice cream either. Ice cream is a double-whammy for this diet, containing both high-fat diary and artificial sweeteners. However, since there's no rule saying you should avoid gelato or sorbet made with fresh fruit!
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6. Soda
The goal of the Mediterranean Diet is to seek out natural ingredients and avoid those which are heavily processed, of which, soda is one of the worst offenders. In addition to the processed sugars (and artificial sweeteners for diet sodas) an over-reliance on soda can lead to dehydration.
7. Bacon
Bacon, unfortunately, is another double-whammy, being both red meat and heavily processed. In general, eating too much red meat has been associated with cardiovascular risks, especially if it's processed. Deli meats and beef jerky are also out.
8. Refined Oils
Vegetable, canola, and soybean oils are heavily refined, something which the Mediterranean Diet seeks to limit. In extracting these oils, they are heavily processed and hydrogenated, which loads them with empty fats.
9. Sausage
Sausages and hot dogs are heavily processed and should be avoided. If you simply cannot give up these products, opt for chicken, turkey, or plant-based alternatives. However, we won't tattle if you enjoy a hot dog at a family barbecue!
10. White Pasta
No, we aren't trying to gaslight you into believing that the Mediterranean Diet wants you to avoid pasta. Rather, this diet encourages consumers to be more mindful of where their food comes from. Whole-wheat pasta just as delicious as pasta made with white flour, and it's also better for you.
Remember, the Mediterranean Diet doesn't call for cutting these foods out completely, only to limit your consumption of them. Here are 10 you should prioritize for this diet.
1. Tomatoes
Even though tomatoes are a New World crop, we can't imagine the Mediterranean Diet without them! Fruits and vegetables are a core part of this diet, with dieticians recommending a serving with every meal. Tomatoes are an easy addition to salads, pastas, and sandwiches.
2. Whole Grains
The Mediterranean Diet is based around plant foods, such as veggies, fruits, nuts, legumes, and grains. For breads and pastas, look for products made with whole-wheat flour or grains. Other grains such as oats, brown rice, and quinoa are also recommended daily.
3. Salmon
Being based around the sea, the Mediterranean Diet recommends at least three servings of seafood a week. Fish is extremely rich in omega-3 fatty acids and versatile in cooking methods. If you don't like salmon, some other healthy choices include mackerel and albacore.
4. Chicken
Poultry such as chicken and turkey should be limited to one serving a day, and can help carnivores cut out red meat. When selecting poultry, we recommend white meat over dark, skinless if possible. The rest is up to you.
5. Eggs
As a source of healthy fats, eggs should be included in the Mediterranean Diet approximately once a day. Since the Mediterranean Diet is mostly—but not entirely—plant-based, eggs are an important source of protein. Dieticians recommend no more than one egg yolk a day, but place no cap on egg whites.
6. Figs
The Mediterranean Diet is great for fruit-lover, especially since it encourages some of the most delicious fruits in the world such as figs and pomegranates. You should try and include fruit (not necessarily figs) with every meal if possible. Fruit is also great for idle snacking.
7. Greek Yogurt
Greek yogurt is lower in sugar and higher in protein than traditional yogurt, making it an ideal choice for breakfasts. Top with nuts, berries, or even a bit of dark chocolate for a meal that's delicious and nutritious. Dieticians recommend limiting all dairy to one serving a day.
8. Shrimp
When the Mediterranean Diet calls for fruit, the fruit of the sea is definitely included! As with fatty fishes, shellfish consumption is encouraged multiple times a week. This also includes crab, clams, and mussels.
9. Salad
Leafy greens are great for your heart and stomach. Dieticians recommend trying to include a salad with every meal. One way to keep salads interesting is to pick up an unfamiliar fruit or vegetable each week and incorporate it into your sides.
10. Red Wine
One of the most appealing things about the Mediterranean Diet is its focus on wine. An optional glass of your favorite red may be drunk alongside your evening meal. However, that doesn't mean that you should start drinking for health benefits if you don't already.
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