Mediterranean Diet - A Healthy way to eat
15 May, 2021 by
Progno Health Medical Team

Mediterranean Diet – A healthy way to eat


There are a lot of articles these days about the Mediterranean Diet. A Mediterranean Diet refers to a way of eating that is traditional in the Mediterranean countries. But no need to travel so far; just visit the local supermarket to discover its delicious flavors and fresh foods.


Studies have found that a Mediterranean-style diet is good for the heart, weight & overall health. A Mediterranean diet emphasizes primarily plant-based foods (fruits & vegetables), whole grains, nuts, whole-grain bread, olive oil, and seafood. The diet stresses being physically active. The focus is not on limiting total fat consumption, but rather on choosing healthier types of fat by:


Replacing butter with healthy fats, such as olive oil

Using herbs and spices instead of salt to flavor foods

Limiting red meat to not more than a few times a month

Eating fish and poultry at least twice a week

Replacing alcohol with red wine (in moderation)


Simple Steps to a Mediterranean Diet


Eat lots of vegetables. A varIety, of plant foods, should constitute most of your meals. They should bemnimaHy processed fresh and whole are the best.


Minimize meat Intake —eat smaller amounts and fewer times a month.


Always have breakfast. Start your day with fiber-rich foods such as fruit and whole grains that make you feel full for hours.


Eat seafood twice a week. Seafood is rich in heart-healthy and omega-3 fatty acids.


Use good fats. Include sources of healthy fats in daily meals, especially extra-virgin olive oil, nuts, peanuts, and sunflower seeds.


Enjoy some dairy products. Eat plain yogurt and small amounts of a variety of cheeses.


For dessert, eat, fresh fruit, instead of Ice cream, cookies, or sweets.


Drink water regularly throughout the day, at least 3 liters.


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