Definition of Mediterranean Diet
Mediterranean diet is simply a diet is made from the
traditional cuisine of countries connected to the Mediterranean Sea, like
Greece, Italy, and Spain.
The diet is simply the consumption of plant-based foods,
vegetables, fruits, legumes, whole grains, seeds, and nuts. It also includes
the addition of a little amount of poultry, fish, dairy, little meat and
sweets.
How the Body Benefits from a Mediterranean Diet
These are some ways you can benefit from eating a
Mediterranean diet:
1. It Slows Down the Risk of Getting Heart Disease
This has proven to be
rich in healthy fats, such as polyunsaturated and monounsaturated fats which
you can get from fish, olive oil and nuts.
This healthy fats has a way of increase HDL cholesterol
levels and reducing LDL cholesterol levels, keeping it at a minimal chance of
getting heart disease.
2. It Increases Brain Health
It is rich in antioxidants, that helps protect the brain from inflammation and oxidative stress.
These are the main things that contribute to Alzheimer's disease and cognitive decline.
3. It Increases the Health of your Gut
It has a high level
of fiber. This helps promote a healthy gut microbiome, giving the body a
stronger immune system and better digestion.
4. It Helps in Reducing Body Weight
This is not a restrictive diet but a balanced approach to
eating. This meal helps in the intake of nutrient-dense foods and discourages
the intake of sugary and processed foods, which makes the body gain weight.
Advisable Foods to put on a Mediterranean Diet
There are some foods in the Mediterranean diet which are
advisable to eat because of the nutrients they give to the body. They are:
1. Whole grains: Pasta, brown rice, whole grain bread and
quinoa.
2. Fruits & vegetables: Oranges, Strawberries, tomatoes,
kale, spinach, onions, broccoli, blueberries etc.
3. Legumes: Peas, lentils, beans, and chickpeas.
4. Healthy fats: Olives, olive oil, and avocado.
5. Seeds and Nut: Cashew, flaxseeds, almonds, chai seeds,
and walnuts.
6. Poultry: Turkey and chicken.
7. Fish and seafood: salmon, tuna, shrimp, and mussels.
8. Milk Dairy: Feta cheese and Greek yogurt.
Foods you should not put on a Mediterranean Diet
There are some foods in the Mediterranean time-table which
are not advisable to eat because they affect the body negatively. They are:
1. Processed foods: Candy, snacks and cookies.
2. Meat: Lamb, pork and beef.
3. Drinks containing much sugar: Sweetened tea, juice and
soda.
4. Saturated fats: Coconut oil, lard and butter.
Guides on Getting the Best out of a Mediterranean Diet:
There are some few guidelines to follow in order to get the
best out of your Mediterranean time-table. They are:
1. Create a List for your Groceries: Make sure to Plan ahead
making a list of the foods you will need to buy to make healthy meals that will
last you for a week.
2. Cooking in your Home: Cooking your meals in your home
will allows you to be in control of all the ingredients and make a choices that
is best for your health.
3. Perform Experiments with Spices and Herbs: There are lots
of flavors in this diet because of the use of spices and herbs. You can try or
using paprika on roasted vegetables or you add fresh basil to your pasta.
4. Group Eating: Eating with Friends family gives you an
enjoyable meal time experience enjoyable which helps you stay on the
Mediterranean time-table.
5. Quantity of Food Eaten: This diet has proven to be very
good for your heath but it is still advisable to not eat too much of it at
ones.
The Different Types of Mediterranean Diet According to Their Different Regions
The diet differs depending on the region it is from. The
different regions and the diets associated with them are:
1. The Original
The original is based on the eating ways of people from
southern Italy and Greece.
It pays more attention to plant based foods like vegetables,
fruits, legumes, whole grains, seeds and nuts. There is also little quantity of
poultry, dairy and fish. At the same time reducing the amount of sweets and red
meat. Olive oil has shown to be the main source of fat in this diet.
2. The Southern
This is similar to the original Mediterranean diet but has
more seafood and less amount of dairy. This diet is mainly popular in Southern
Italy, Spain and Portugal.
3. The Eastern
This is depending on the eating ways of people from Lebanon,
Israel and Turkey. This diet a lot of legumes and grains than the original one,
relying highly on herbs, olive oil and spices.
4. The Middle Eastern
This is Depending on the eating ways of people from Iraq,
Iran, and other Middle Eastern countries.
This diet has a lot
of vegetables, fruits, grains and legumes. They use spices and herbs for
flavor. Little amount of Meat is consumed, and olive oil is the main source of
fat for this food.
5. The North African
This is depending on the eating ways of people from Tunisia,
Algeria and Morocco. This diet consists of different types of fruit,
vegetables, grains and legumes, using herbs and spices for flavor. Little
amount of Meat is consumed, and olive oil is the main source of fat in this
food.
6. The Plant-Based
This is a combination of the original diet with the removal
of animal products completely from the dish.
This diet is gotten from plant-based sources of protein like
tofu, tempeh and legumes. It also has a lot of vegetables, fruits, seeds, nuts
and whole grain.
7. The Mediterranean-Style
This diet is a combination of the original diet that has
been made in a way Westerns like it.
This diet has a lot of processed foods and meat than the
original and depends less on olive oil as the main source of fat.
8. The Pescatarian
This diet is a combination of the original diet, eliminating
all meat except for seafood and fish.
This diet includes plenty of vegetables, fruits, nuts,
seeds, legumes and whole grain, and also a little quantity of dairy.
9. The Low-Carb
This is a combination of the original diet that reduces
carbohydrates and at the same time increasing fat intake and protein.
This diet consists of a lot of fish, healthy fat, vegetables
and poultry.
10. The Gluten-Free
This is a combination of the original diet eliminating all
grains containing gluten.
This diet includes plenty of vegetables, fruits, nuts, seeds,
legumes and whole grain, and also a little quantity of dairy.
11. The Traditional Cretan
This diet is depending on the eating ways of people from the
Greek island of Crete.
This diet includes plenty of vegetables, fruits, nuts,
seeds, legumes and whole grain, and also a little quantity of dairy. It also
encourages the intake of locally sourced and fresh ingredients.
Ways of Eating on a Mediterranean diet
There are several ways to incorporate the Mediterranean
time-table into your weekly time table. They are:
1. Changing whatever fats you are used to, to extra virgin
olive oil: incorporate olive oil in your cooking, and then add salad
dressings making olive oil the base.
Make sure on the crusted bread you use olive oil instead of
butter.
2. Eating nuts and olives: Make sure to consume lots of raw
nuts every day instead of processed snacks.
Try adding whole-grain bread or other whole grains to your
meal: Make sure to select chewy, dense, country-style loaves without any
sugar or butter. Try Experiments with barley, bulgur, faro, whole grain pasta
and couscous.
3. Make sure there is always salad in every meal: You
can pick whatever vegetables are available in that season.
4. Put a lot of vegetables in your menu: Try Adding extra
vegetables to both lunch and dinner, making sure you have vegetables three to
four times a day. You can change the type of vegetable you eat every week.
5. Make sure your legumes consumption is about three times a
week: There are different options to legumes you can add like beans,
lentils, peas and chickpeas.
6. Make sure your meat consumption is at a minimal:
Select poultry at a very low amount.
Meat should be eaten occasionally or you can use meat as a
condiment, adding lots of vegetables, stir-fries, soup and stews. Make sure to
consume more of fish, eating it for like two to three times a week. There is
also an option of eating fresh and canned fish.
7. Make sure wine is the only beverage you’re
taking: The only beverage accepted is wine and not bear or any other
alcohol, taking one glass a day for women and for two glasses men.
8. Do not take any beverage that contains excessive
sugar: It is advisable to take water instead of beverages that contain
excessive sugar.
9. Take little amount of desserts that contain high-sugar and
high-fat: It is advisable to take Fresh fruits.
Make sure to take the fresh fruit at least three times a
day. Pastries and cakes should only be taken on special occasions.
10. Make research on the best quality food available in your
area: There are various options like Farmer’s markets, which is a very
good source of locally grown food and foods that are available for that season.
11. Group eating: To get the best experience when eating
make sure it’s with family and friends.
The Entire Mediterranean Diet Pantry List
-Whole Grains
You can combine but make sure they match.
1. Buckwheat
2. Barley
3. Whole-grain breads
4. Wheat berries
5. Bulgur
6. Oats
7. Farro
8. Couscous
9. Brown rice
-Fruits & Vegetables
Make sure your dish is colorful while shopping in season
1. Oranges
2. Avocado
3. Potatoes
4. Apples
5. Clementines
6. Apricots
7. Cherries
8. Tomatoes
9. Figs
10. Cabbage
11. Bananas
12. Pears
13. Grapes
14. Zucchini
15. Dates
16. Artichokes
17. Greens
18. Beets
19. Peas
20. Brussels sprouts
21. Onions
22. Peppers
-Fish
1. It is advisable to
eat fish instead of meat.
2. Mackerel
3. Salmon
4. Sardines
5. Herring
6. Tuna
-Poultry
When taking poultry make sure to take it at a minimal
amount.
1. Turkey
2. Chicken
-Meat
When eating meat, eat little and combine with vegetables and
grain.
1. Beef
2. Lamb
3. Pork
-Milk Dairy
Dairy is very good but should be taken with caution.
1. Ricotta and Parmesan
2. Unprocessed cheeses
3. Plain yogurt and Greek yogurt
4. Brie
-Legumes, Seeds and Nuts
Consume as much as you like depending on what you are eating
it with.
1. Almonds
2. Chickpeas and fava beans
3. Cashews and pine nuts
4. Walnuts
5. Sesame seeds
6. Hazelnuts
-Herbs & Spices
These are very good spices to add to your food because of
the flavor they can add.
1. Mint
2. Parsley
3. Rosemary
4. Garlic
5. Sage
6. Tarragon
7. Oregano
8. Basil
-Other add-ons include
These can also be added to the dish depending on your taste.
1. Canola oil
2. Red wine
3. Olive oil
5. Eggs
A 14-Day Time-Table for Mediterranean Diet Eating Plan
This time table will get you started on your Mediterranean
diet journey. Make sure to follow the time-table from day to day, keeping in
mind that the appetite of people differ meaning each meal can be taken
according to your stomach capacity.
1st Day
-Breakfast: Tea or coffee with a bowl of oatmeal
garnished with berries.
-Snack: Lots of walnuts or almonds.
-Lunch: A cup of lentil soup and half turkey sandwich made
with whole-grain bread.
-Snack: Bell pepper, cucumbers dipped in hummus and
Sliced carrots.
-Dinner: Vegetable and white bean stew
2nd Day
-Breakfast: Tea or Coffee with plain Greek yogurt
garnished with lots of walnut and a drizzle of honey.
-Snack: Chickpeas (Roasted).
-Lunch: Leftover vegetable and bean stew from last
dinner
-Snack: Apple or peach depending on which is in season
-Dinner: Roasted chicken accompanied with pita bread,
yogurt-based sauce and a side salad
3rd Day
-Breakfast: Smoothie made with the milk or milk-shake,
nut butter and fruit.
-Snack: Quarter avocado mixed with lemon juice and a pinch
of salt on top of whole-grain crackers.
-Lunch: Three-bean soup combined with pesto and served
with a whole-grain roll.
-Snack: Fresh veggies and olives.
-Dinner: Salmon combined with farro with eggplant and
roasted zucchini.
4th Day
-Breakfast: Tea or Coffee with toasted whole-grain
bread, strawberries and sliced cheese.
-Snack: Pistachios.
-Lunch: Roasted red peppers, olives, sun-dried
tomatoes, and lentil-based salad with feta.
-Snack: Fresh fruit and Greek yogurt.
-Dinner: Grilled shrimp combined with polenta and
sautéed kale.
5th Day
-Breakfast: Tea or Coffee and leftover farro from
dinner reaming from the 3rd day combined with a few slices of avocado and
poached egg.
-Snack: Walnut and Dried apricots.
-Lunch: Bean, quinoa, and vegetable salad combined with
a slice of whole-grain bread.
-Snack: Whole-grain crackers with black bean dip.
-Dinner: Grilled chicken skewers combined with
cucumber, bulgur wheat and red onion salad.
6th Day
-Breakfast: Tea or Coffee with capers, tomato slice and
smoked salmon, capers.
-Snack: Fruit that are available for that season.
-Lunch: Bean salad with whole-grain crackers.
-Snack: Olives and Piece of cheese.
-Dinner: Coscous served with Moroccan lamb stew.
7th Day
-Breakfast: Tea or Coffee served with Greek yogurt,
raspberries and sunflower seeds.
-Snack: Pistachios with orange.
-Lunch: whole-grain bread with cheese, olives and sliced
tomatoes.
-Snack: Flavored lupini beans
-Dinner: Vegetable stew with Red lentil.
8th Day
-Breakfast: Tea or Coffee served with sautéed greens,
two eggs and orange.
-Snack: Chickpeas (Roasted).
-Lunch: Remaining lamb stew from dinner on the 6th day.
-Snack: Dark chocolate with mixed nuts.
-Dinner: Roasted potatoes, zucchini and baked white
fish.
9th Day
-Breakfast: Milk-shake or smoothie made with the milk,
banana, cocoa powder and frozen cherries.
-Snack: Hummus stuffed inside mini peppers.
-Lunch: Tuna salad made with dried herbs, sun dried
tomatoes, olives, olive-oil served on spinach with whole grain crackers and
mixed veggies.
-Snack: Fruit with a Piece of cheese.
-Dinner: whole-grain bread with Hearty Tuscan white
bean soup.
10th Day
-Breakfast: Tea or Coffee with a bowl of oatmeal
combined crushed walnuts, raisins with honey to taste.
-Snack: Fruit with Greek yogurt.
-Lunch: Remaining Tuscan white bean soup from dinner on
the day 9th day.
-Snack: Hummus with cucumber, sliced vegetable and
celery.
-Dinner: Garlic lemon chicken combined with Israeli
couscous and asparagus.
11th Day
-Breakfast: Tea or Coffee and vegetable frittata with
avocado.
-Snack: Nut butter spread on Apple.
-Lunch: Hummus and pita with prepared dolmas.
-Snack: Sliced vegetables with Greek yogurt dip.
-Dinner: Seafood stew made with white fish and shrimp in a
tomato sauce.
12th Day
-Breakfast: Tea or Coffee and a plate of ricotta
garnished with fruit like peaches, fresh apricots, berries and honey to taste.
-Snack: Nuts seasoned with little salt like pistachios
and hazelnuts.
-Lunch: Whole-grain pasta with tomato, feta, red onion
and Kalamata olives combined with romaine.
-Snack: Fruit salad (as many fruits as you like).
-Dinner: the remaining seafood stew from dinner on the 11th
day
13th Day
-Breakfast: Tea or Coffee with oatmeal, blue berries
and nut butter.
-Snack: Greek yogurt.
-Lunch: Bean-based soup served with salmon salad
sandwich. Snack: Whole-grain crackers topped with smashed avocado.
-Dinner: Baked eggs in tomato sauce served with served over
polenta and feta.
14th Day
-Breakfast: Tea or Coffee served with ricotta, sliced
fruit and toasted whole-grain bread.
-Snack: Mixed nuts with dried cranberries.
-Lunch: Quinoa served with roasted potatoes, walnuts and
goat cheese.
-Snack: Pita chips put in hummus and olives.
-Dinner: Bread crumbs and Parmesan served along
artichoke and cannellini bean pasta.
Conclusion
In conclusion, the Mediterranean time-table has proven
effective on health enhancement of the body. The diet consist of healthy fat,
plant-based foods and little quantity of animal products. This diet has a
reputation of helping the body reduce the risk of heart disease, improve gut
health, healthy weight loss and supporting brain health.
The guidelines that has been outlined and the 14-days’ time
table in this article, will give you a healthy life filled with healthy
benefits.
FAQ’s
1. Can vegetarians or vegans engage in the Mediterranean time-table?
-The diet is suitable for both anybody. Vegetarian or vegan
can follow the meals by eating plant-based alternatives instead of animal
products like tempeh, tofu and legumes.
2. Can alcohol be taken while on a Mediterranean time-table?
-The only alcohol you are allowed to take is red wine, which
should only be taken at a minimal level.
3. How long will I be on a Mediterranean time-table to see the health benefits?
-Depending on the person and the health condition of the
person, it should take few weeks to a month to see significant health benefits.
4. Can I eat any other food while following Mediterranean time-table?
-The Mediterranean time-table is not strict, meaning you can
still eat your favorite foods at a minimal level.
5. Can people who have dietary restrictions like lactose intolerance and gluten-free use the Mediterranean time-table?
-The Mediterranean time-table is so flexible that it can fit
for anyone regardless of any issues you might have. Meaning that for someone
with dietary restrictions, all the have to do is to substitute the gluten-free
grains like brown rice for wheat-based grains like pasta.
