The Mediterranean Diet Food List

You might be wondering: If the people are drinking this much, how can this be healthy? For starters, they always have alcohol with food. Sipping slowly and enjoying the wine over a 2-3 hour meal is how they savor and appreciate their wine. They are also drinking in a social way with friends and family, where getting drunk is not socially acceptable.

Only high quality extra virgin olive oils will give the peppery burn, which means they are fresh, and produced from the first pressing of the olives. After you have a good oil, next is making foods that use lots of fresh vegetables, dark leafy greens, and beans and legumes. Whole grains should always be used instead of processed grains and white flour breads. The flavor of these fresh ingredients is enhanced by extra virgin olive oil. Whether raw on a salad, sauteed, baked, or even deep-fried, this healthy fat is used for all cooking purposes in the Mediterranean diet.

Specifically, reducing olive oil intake may not be the preferred option if this is to be accompanied by the reduction of vegetable and pulses intake, which are usually prepared with olive oil. Thirst adequately regulates water intake, except among the elderly and in some pathological conditions. In general terms, the higher the energy consumption and expenditure, the higher the quantity of water needed. Substitution of water with non-alcoholic beverages offers no advantage. You may read Dr. Fedon Alexander Lindberg's book for much more info to be learned about the Mediterranean Diet.

Like white bread, potatoes have been found to have a high glycaemic index and current nutrition advice is that they should not exceed 3 servings per week. Simple sugars are plentiful in deserts, and also exist, or are added, in beverages, like coffee, tea, fruit juices, soft drinks and colas.

In other words, besides eating high-quality foods, you should take care of your overall happiness and well-being! Plant-based foods like fruits, vegetables, nuts, seeds, legumes, whole grains, herbs, spices, as well as fish, seafood, and extra virgin olive oil can be consumed on a daily basis. Chicken and other poultry meat (turkey and duck), dairy (cheese and yogurt), and eggs should be consumed in moderation, whereas red meat is allowed only occasionally (few times a month).

“The Mediterranean diet is an incredibly balanced way of eating and is sustainable for the long-term"which is why it’s been so popular for so long,” says Amy Gorin, MS, RDN, of Amy Gorin Nutrition. If you’re switching to a diet that truly stands the test of time, consider this list your guide when it comes to stocking your refrigerator. Note from the RD: “Pulses"like chickpeas, lentils, beans, and dried peas"are a staple of the Mediterranean diet.

Potatoes are very important source of starchy carbohydrates and were locally grown, but also imported due to lack of suitable land and limited water supply in many areas. Nuts include plants like walnuts, almonds, hazelnuts, peanuts, pistachio etc. They are very important source of healthy fats, vitamin E, fibers and contain some protein.

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Again - seriously. And don't forget that such milk from grass and bushes fed cattle was much richer in CLA and other healthy fatty acids, vitamin A and other vitamins and minerals. Fish was eaten on daily basis, even few times per day, if fish was available. Fish was prepared fresh or salted. Fish was very important source of animal protein, healthy fish fats (omega-3, CLA etc), vitamin D and other vitamins and minerals.

Anyway, this food was grown without artificial chemicals, but availability was limited by water supply. Some vegetables were available even during winter as fresh vegetables (kale, spinach, some beans and onions) although they depended on winter and some vegetables were available in processed form (sauerkraut for example). Beans and legumes like various local beans, green beans, peas etc were grown whenever weather permitted, even during winter.

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