But here we are going to discuss 5 tips for the Mediterranean diet to achieve success. You don’t have to live in Greece, Italy, France, Portugal or Spain to enjoy the benefits of the Mediterranean diet, because this diet consists of wholesome foods that are readily available anywhere.
It’s been documented that people from this area benefit in many ways. They enjoy longer life expectancy that other countries, due to the lower levels of disease. The food vary from one country to another, but the theme is similar and the foods are also similar.
All in all their life style is better balanced. They have very few excesses. That is a key to how they live. Everything in moderation. If they drink wine it is usually at dinner time, if they have “forbidden foods” it’s usually only a small amount and only on special occasions, like a birthday or anniversary. So that is a key that Americans can learn from. Also, no fast foods.
Here are my 5 tips for following this diet.
They enjoy an abundance of fresh fish. Mostly fish rich in omega-3 is the best. Salmon, trout, sardines, tuna and mackerel are the highest in nutrients and the most popular fish in the Mediterranean diet.
Use olive oil. Olive oil is a healthy fat as is olives and avocado.
Those that follow the Mediterranean diet usual avoid butter, margarine and clogging saturated fats from cheese and red meats. Eat very minimal amounts of red meats and cheeses.
Limit dairy, eat cheese sparingly, if at all. Greek yogurt is fine. Milk is full of sugar so avoid that also.
Avoid processed foods which contain extra sodium, sugar, fat and additives. Try to eat only pasta, rice, and bread made without processed flour. Today there are many alternatives to processed flour.
You can have 1-2 glasses of wine with dinner.
Keep active, it’s very important to exercise regularly. It will keep your bones strong and give you a greater since of well-being and also will burn many calories.
This lifestyle will help reduce the risk of heart disease, high blood-pressure, diabetes and many cancers.
So the conclusion is to cut back on red meat and switch to protein from chicken, turkey, fish and legumes.
Your diet should consist of fish at least twice a week. Also increase your vegetable intake. Have vegetable soups, large vegetable salads to easily increase your vegetables.
If you do need to indulge in red meat, have a lean cut, like sirloin, strip or flank and limit it to 3-4 ounces.
There are no plans or supplements to buy, just the cost of the healthier foods that you will be purchasing, which is well worth it.
This diet will keep you in great shape, help your organs function properly and improve your skin. Remember it’s mind over matter with dieting. If you think you can or if you think you can’t, it’s true.
If you are interested in feeling and looking good and living to a ripe old age than the Mediterranean Diet is the best diet for you.
So clean out the refrigerator and the cupboards and shop for all the fresh vegetables, fruit, olive oil, and fish that will get you started on a path to better health and wellness.
If you have any questions or comments, please leave them below and I will get back to you as soon as possible. Thank you, Deanna