The Mediterranean Diet is based on the traditional foods that people used to eat in countries like Italy and Greece…and to a great degree still eat today.
The principle is that a plant based diet with lean proteins and fats are not onlyh great for weight loss but also promotes health. It’s a heart-healthy eating approach that emphasizes fresh, whole foodsand is sdjustable for most people.
For the Mediterranean Diet you can eat vegetables, fruits, nuts, seeds, legumes, potatoes, whole grains, breads, herbs, spices, fish, seafood, and extra virgin olive oil to a large degree. You can eat poultry, eggs, cheese, and yogurt in moderation and on occasion have red meat.
You’reeven allowed a moderate amopunt of red wine…5 ounces or less daily for women (about 1 glass) and no more than 10 ounces daily for men (about 2 glasses). You won’t be eating sugar-sweetened beverages, added sugars, processed meat, refined grains, refined oils, and any other highly processed foods.
Eat vegetables, fruiots, fish and seafood, extra virgin olive oil, nuts, seeds, legumes, potatoes, and whole grains frequently.
Moderate amounts of poultry, eggs, and dairy are fine.
Limit red meat to very minimal amounts infrequently.
Approximate Daily Nutrient Breakdown:
25% – 35% daily form Fats
50% – 60% daily from Carbs
18% – 25% daily from Protein
Mediterranean Diet Foods List
Water: still or sparkling, a staple on teh diet for proper hydration.
Coffee: black (in moderation) without sweeteners/flavorings of any kind.
Tea: black, green (matcha) or herbal are best.
Alcohol: Red Wine (in minimal amounts).
Broth: organic bone broth is best, watch for added sugars and check the nutritional facts for details.
Flavorings: allowed citrus items are best.
Artificial; Sweeteners: VERY minimal sugar or honey is necessary:; Stevia in very minimal amounts in place of sugar.
Spices: fresh or dried are fine; opt for powders and avoid salts; carefully read labels on dried varieties.
Condiments: low/no sugar is best (carefully read label and account for ingredients); use sparingly.
Meat Protein (4oz servings): steak, beef, liver, ham, bacon, chicken, turkey, lamb, white fish, shrimp, crab, lobster, shellfish.
