Mediterranean Diet Menu and Principles

The Mediterranean diet menu is based on the peculiarities of residents of the Mediterranean region. This diet is suitable for people who want to correct their figure or keep it for a long time. Followers of Mediterranean diet believe that it can rejuvenate and improve the body, improve eyesight, make skin look younger and more elastic, lower cholesterol levels in the blood and keep the cardiovascular system in an ideal state.

Major proof of this is the low level of mortality in Southern France, Spain and Italy, where people consume a lot of olive oil and red wine.

The principles of a Mediterranean diet menu:

You should eat vegetables every day and not less than one kilogram. It can be any vegetable: all varieties of cabbage, pepper, tomatoes, eggplants, leeks, carrots, courgettes and olives. Nutritionists are sure that olives (green and black) are rich in vitamins A, C and E and contain very healthy vegetable fats, sugars and proteins.

Proteins: meat, fish and eggs. Mediterranean diet menu is based on natural and low-fat meat. You should regularly eat fresh fish, seafood (lobster, squid, mussels and scallops) and low-fat meat (at least 5 times a week), as well as vegetable oils. The menu also includes eggs (no more than 2-4 per week) and dairy products – natural yogurt but not too much, for example: a piece of cheese or a glass of yogurt a day.

The major rules of Mediterranean diet menu:

It is recommended to have carbohydrate foods for breakfast (muesli or porridge) and for dinner to have protein foods (vegetables). For lunch – vegetables, pasta (noodles) or rice.

Recommended carbohydrates: pasta, oatmeal, bread, rice, cereals (muesli, porridge).

It is recommended not to consume a lot of refined carbohydrates like milk and curd.

Be sure to eat garlic and onions. Add fresh herbs everywhere (marjoram, tarragon, basil, celery, parsley, dill etc).

It's better to consume raw or boiled vegetables

It is not recommended to add flour or eggs to the fish dishes and to prepare fish on the grill with vegetables.

Drink a glass of red wine every day. Grape wine contains an enormous amount of vitamins and minerals, fruits sugars and tanning agents.

Eat as many fruits as you want but not less than three units a day (grapes, pears, apples, peaches, plums, persimmon, etc).

In fact, the Mediterranean diet menu is built correctly on the food pyramid. About 60% of a diet are carbohydrates (products from cereals, pasta, bread), approximately 30% is fats (mostly olive oil) and approximately 10% of the menu are proteins (meat, fish, cheese).

Source of Mediterranean Diet Menu and Principles by Alen I Green – author of Mediterranean Diet Menu and Principles article

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