What is the Mediterranean Diet?
The Mediterranean diet is a dietary pattern based on the traditional eating habits of countries in the Mediterranean region and is considered a healthy eating style. This diet includes a high consumption of fruits, vegetables, whole grains, olive oil, and fish, with limited intake of poultry and red meat. It also restricts the consumption of dairy products, red meat, processed foods, and sugar.
Key Food Sources of the Mediterranean Diet
The Mediterranean diet primarily includes the following food sources:
- Olive Oil: The primary fat source in the Mediterranean diet is olive oil. Olive oil is rich in monounsaturated fats and has benefits for heart health.
- Vegetables: The diet emphasizes the consumption of a variety of vegetables, particularly leafy greens, tomatoes, eggplants, peppers, cabbage, and broccoli.
- Fruits: It also recommends a high intake of fruits such as oranges, apples, strawberries, bananas, grapes, and avocados.
- Legumes: Legumes such as chickpeas, lentils, beans, and peas are encouraged in the Mediterranean diet due to their richness in fiber, protein, and minerals, which benefit heart health.
- Fish: The diet suggests eating fish, especially fatty fish like salmon, mackerel, and sardines, which are rich in omega-3 fatty acids and support heart health.
- Whole Grains: Whole grains like whole wheat bread, bulgur, and brown rice are included in the diet. They are high in fiber and provide a sense of fullness.
- Nuts: Nuts such as almonds, hazelnuts, and walnuts are also recommended. They are rich in healthy fats, protein, and fiber and have heart health benefits.
In summary, the Mediterranean diet consists of healthy foods such as healthy fats, vegetables, fruits, legumes, fish, whole grains, and nuts.
