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The Mediterranean diet is a great plan for people who want to change their eating habits over the long term.

Over the years, many studies have shown that the inhabitants of the Mediterranean have one of the longest life expectancy rates in the world. Much of this is attributed to their diet, which is why more and more people are turning to this healthy way of eating.

The Mediterranean diet is recognized as one of the diets that work quick for weight loss. Besides, researchers have also been shown to have positive long-term health benefits.

Nutritional therapist Anna Mapson explain why : “The Mediterranean diet has benefits for blood pressure, weight loss, type 2 diabetes, lowering cholesterol, and heart disease. High fiber intake can nourish the gut microbiome, which helps with immunity, digestion and a healthy weight.

What is the Mediterranean diet?

The Mediterranean diet involves following the eating habits of people living in countries like Greece, Italy and Spain. Although it varies slightly by region, it usually involves eating a large amount of fresh fruits and vegetables. A variety of whole grains, which is one of the foods that boost energy, and a moderate amount of fish is also encouraged. Just like healthy fats such as olive oil, nuts, and seeds.

The list of foods of the Mediterranean diet is easy to follow. Although it is rich in macronutrients, including carbohydrates and protein, the main fat is found in extra virgin olive oil and nuts. Diary and eggs are recommended at a moderate level and red meat should be more limited.

The relaxed Mediterranean lifestyle means that the people who live there tend to take the time to take their meals, eat slowly, and enjoy them with family and friends. This also extends to their attitude towards alcohol and the Mediterranean diet allows a small amount of red wine, which should be sipped slowly with a meal.

According to the NHS, eat well advice, the Mediterranean diet has been associated with good health, including a healthier heart.

Following the Mediterranean diet has also been shown to be a good way to lose weight and is considered a healthy plan to follow.

Anna, running Goodness Me Nutrition, said: “The fats in the Mediterranean diet are healthy monounsaturated and polyunsaturated fats, which are associated with healthy cardiovascular status. Restricting red meat may also help colon health, as high consumption of processed red meats is associated with cardiovascular disease and colon cancer.

Followers also find it less restrictive than other diets such as intermittent fasting diets like 16: 8 diet or the 5: 2 speed.

List of foods of the Mediterranean diet

The list of foods of the Mediterranean diet is easy to follow.

These foods can be eaten every day:

• Fruits – Strawberries, blueberries, raspberries, dates, figs, apples, oranges, pears, pomegranate, passion fruit, kiwis, avocados, etc.
• Vegetables – Peppers, eggplants, zucchini, tomatoes, spinach, garlic, sweet potatoes, potatoes, carrots, beans, broccoli, etc.
• Whole grains – Whole grain bread, brown rice, buckwheat, quinoa, Bulgarian wheat, whole oats, etc.
• Legumes – Beans, lentils, chickpeas (including hummus)
• Tofu
• Unsalted and unsweetened nuts (to be consumed in moderation) – Cashews, hazelnuts, Brazil nuts, nuts, pistachios, etc.
• Seeds – Pumpkin, chia, sunflower, poppy, sesame, etc.
• Extra virgin olive oil and olives

These foods should be eaten once or twice a week:

• Fish – Salmon, tuna, cod, haddock, plaice, sea bass, white fish, etc.
• Shellfish – Shrimps, crab, lobster, mussels, oysters, scallops, etc.
• Poultry – Chicken, turkey, duck, quail, etc.
• Eggs
• Cheese – Feta, brie, cottage cheese, ricotta, etc.
• Greek yogurt
• Whole wheat pasta or couscous

These foods should be eaten infrequently, so once or twice a month:

• Red meat – Beef, lamb, pork, veal, deer, etc.
• Margarine / butter
• brown sugar

What to drink with the Mediterranean diet:

• Every day: Still or sparkling water, tea, coffee
• Occasionally: Milk, red wine
• Rarely: Fruit juices, soft drinks, cocktails

One of the benefits of the Mediterranean diet is that it can be enjoyed by the whole family. So you don’t have to worry about preparing different dishes for everyone.

Anna says: “Include plenty of colorful, high-fiber vegetables and fruits like spinach, peppers, tomatoes, and garlic, as well as seafood, fish, and poultry.

“Choose whole grains such as brown bread and pasta, as well as a variety of oils, spices, nuts and seeds. Include a moderate amount of dairy, eggs, and a small amount of red meat.

Mediterranean diet foods to avoid

The Mediterranean diet recommends avoiding processed foods high in sugar and salt. These include:

• Processed Meat – Bacon, sausages, ham, salami, chicken nuggets, etc.
• Prepackaged microwave dishes
• Refined grains – white bread, white pasta, white rice, etc.
• Chips and crisps
• Candies and chocolate

Studies have shown that ultra-processed foods can increase the risk of cardiovascular and coronary heart disease.

Anna recommends: “High energy density processed foods such as sausages, crisps, crisps and high sugar foods like chocolate and cakes should be avoided in the Mediterranean diet. ”

If you’re struggling to eliminate red meat or processed foods from your diet, it’s a good idea to go for vegetarian meals once or twice a week.

What are the benefits of the Mediterranean diet?

The benefits of the Mediterranean diet are that it can help you lose weight, improve your overall health, and it’s easy to follow. So, rather than spending your time counting calories, you are simply trading healthy with your food choices. First of all, reduce your meat intake and increase the amount of fish you eat. Second, use olive oil instead of butter. Third, and most importantly, eat more fresh fruits and vegetables and less processed and sugary foods.

In turn, not only will this help you lose weight, but it will also be healthier for your body in the long run. This to study found that people who follow a Mediterranean diet have a reduced risk of heart disease. In the meantime, this research discovered that it reduces the risk of having a stroke.

Mediterranean diet 7 day meal plan

Remember, when choosing foods for your 7 Day Mediterranean Diet, you can look for recipes from countries like Greece, Italy, Spain, Morocco, and Turkey that adhere to the above principles. Here’s an example of a 7-day meal plan:

On Monday

Breakfast – Plain yogurt with honey, nuts and dried fruits

Breakfast – Bean and Pepper Salad

Snack – Hummus with cucumber and carrot sticks

Having dinner – Halibut with oven-roasted tomatoes, basil and tapenade

Tuesday

Breakfast – Banana smoothie

Breakfast – Raita lentil fritters

Snack – Mixed berries, such as strawberries, raspberries, blueberries or cherries

Having dinner – Vegetarian moussaka

Wednesday

Breakfast – Poached egg and mashed avocado on full toast

Breakfast – Greek salad

Snack – Red pepper and celery sticks

Having dinner – Black pasta with cherry tomatoes and shrimps

Thursday

Breakfast – Blueberry Porridge

Breakfast – Vegetable Skewers

Snack – Crispy kale (cooked with salt and pepper)

Having dinner – Roasted peppers with spicy beans and goat cheese served with brown rice

Friday

Breakfast – Grilled mushrooms and tomatoes with a side of wilted spinach

Breakfast – Roasted vegetables with pesto

Snack – Mixture of sunflower seeds and pumpkin

Having dinner – Grilled sea bass with Greek vinaigrette

Saturday

Breakfast – Scrambled eggs and fresh tomatoes

Breakfast – Pasta salad with roasted peppers, olives and feta (with wholemeal pasta)

Snack – Mixed nuts

Having dinner – Cauliflower Pizza

Sunday

Breakfast – Carrot and orange smoothie

Breakfast – Greek-style stuffed chicken and salad

Snack – Whole grain pita bread soaked in olive oil or hummus

Having dinner – Italian Cabbage and White Bean Stew

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