Many people applaud the Mediterranean diet for its many health advantages, including better weight control and heart function. Certified nutritionist Fiona Carter has created a basic manual for novices wishing to start this diet.
“The Mediterranean diet is easy to follow and loaded in fresh, whole foods,” Fiona explains. “It’s a fantastic choice for anyone who wants to eat healthily without feeling deprived.”
1. Focus on Plant-Based Foods
The Mediterranean diet’s foundation is fruits, vegetables, legumes, and whole grains. Fiona advises building up on foods including tomatoes, cucumbers, olives, and chickpeas. “These foods pack nutrients and offer fiber, which supports digestion and heart health,” she says.
2. Healthy Fats
A mainstay of the Mediterranean diet are healthy fats. The main fat source is olive oil; Fiona advises either cooking with it or as a salad dressing. “Oive oil is high in monounsaturated fats, which help lower the risk of heart disease,” she says.
3. Lean Proteins
Although the Mediterranean diet isn’t quite vegetarian, Fiona advises newbies to concentrate on plant-based proteins including beans, lentils, and quinoa along with reasonable portions of fish and seafood. “These protein sources are lower in saturated fat compared to red meat, hence they are heart-healthy choices,” she says.
4. Herbs and Spices
Basil, oregano, and garlic among other herbs and spices improve the taste of food and offer a range of health advantages. Fiona advises experimenting with several herbs to produce delicious meals free from added sugar or salt. “Garlic, for instance, has been shown to improve cholesterol levels and lower blood pressure,” she notes.
5. Enjoy in moderation.
Moderation is one of the main ideas guiding the Mediterranean diet. “The Mediterranean lifestyle stresses not restriction but rather balance,” Fiona says. “Eat carefully and really enjoy every morsel. This advances conscious eating and aids in digestion.
Beginners can quickly include the Mediterranean diet into their daily schedules by following Fiona’s easy guidelines, therefore benefiting their health and savoring mouthwatering, filling meals.
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