Diet Chart For mediterranean

Perhaps the world's healthiest diet, the conventional Mediterranean diet is rich in green veggies, fruits, nuts, beans, legumes, grains, cereals, unsaturated fats and a moderate intake of dairy foods. The diet is widely recommended by top medical professionals and nutritionists. It gives higher priority to plant-based food over meats & eggs.

Studies reveal that a Mediterranean-style diet pattern helps in weight loss and controls blood glucose levels. Cooking food in olive oil can probably be the first step towards eating in a Mediterranean style. Olive oil has a high content of monounsaturated fatty acids, and improves the "good" cholesterol in the body.

If you heed at your diet and bother that there's hardly any green, this diet is the ideal way to fit in more green veggies. Nuts rich fiber and minerals such as potassium can be another Mediterranean diet staple. Eating a handful of almonds, cashews or pistachios, can be the go-to-snack under this diet. Enjoy fresh fruits with a high content of fiber & vitamin C and avoid sugary desserts if you have a sweet tooth.

An occasional glass of red wine is also a part of a typical Mediterranean diet since it is packed with antioxidants. The nutritionally balanced Mediterranean diet is not fat-forbidden. Good fats such as monounsaturated fat & polyunsaturated fat should be consumed and unhealthy fats such as trans fats & saturated fats found in processed foods and red meat are restricted.

While the Mediterranean diet is completely plant-based, it is not solely vegetarian. Fish and a little poultry can be consumed, however, they should not trump fruits, vegetables, whole grains or legumes in a meal. Another key element of the Mediterranean diet is a lifestyle. Enjoy the meal with family and friends on weekdays or special occasions. Eat slowly, savor every bite and drink plenty of water to keep yourself hydrated. Regular exercise or any physical activity such as walking or swimming is also a part of the lifestyle.

1. Added Sugar : Soda, candies, ice cream, table sugar
2. Refined Grains : White bread, pasta made with refined wheat, etc
3. Transfat : Found in margarine and various processed foods
4. Refined Oils : Soyabean oil, canola oil, cottonseed oil and others.
5. Processed Meat
6. High processed foods : Everything labelled "low-fat" or "diet"

Do's:

1. Eat: Vegetables, fruits, nuts, seeds, legumes, potatoes, whole grains, breads, herbs, spices, fish, seafood and extra virgin olive oil.
2. Eat in moderation: Poultry, eggs, cheese and yogurt.
3. Have a glass of red wine with dinner.

Don't:

1. Red Meat
2. Sugar-sweetened beverages, added sugars, processed meat, refined grains, refined oils and other highly processed foods.

1. Vegetables : Tomatoes, broccoli, spinach, onions, cauliflower, carrots, sprouts, cucumbers, etc.
2. Fruits: Apples, bananas, oranges, grapes, etc.
3. Nuts and Seeds: Almonds, walnuts, hazelnuts, cashews, sunflower seeds, pumpkin seeds and more.
4. Legumes: Beans, peas, lentils, pulses, peanuts, chickpeas, etc.
5. Whole Grains: Whole oats, brown rice, rye, corn, whole wheat, whole grain bread and pasta.
6. Dairy: Cheese, yogurt, etc.