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A Beginner’s Guide to Mediterranean Diet Meals

As the name implies, the Mediterranean diet is inspired by the Mediterranean way of eating, especially in Greece. It is a fact that in the 1950s, interest in Mediterranean cuisine was rising.
Mediterranean Diet Meals
Then the allure was coming like a wave since many studies in the US have proven that Mediterranean diet meals were helping to reduce heart risks.

Since then, the Mediterranean diet has become famous all around the world. If you are interested in trying this diet but do not know where to start, here is the beginner guide to Mediterranean diet meals.

What Must Include in Mediterranean Diet Meals?

Widely known for its many health benefits, the Mediterranean diet is plant-based! Still, seafood and dairy products are included occasionally in moderate amounts.

This diet is according to what people in Mediterranean Sea countries usually eat. Typically, there are no specific restrictions, so it is easy to follow even for a beginner.

The Mediterranean diet encourages you to eat more fruits, vegetables, whole grains, seeds, and healthy fats.

The Benefit of Mediterranean Diet Lifestyle

The many health benefits include improving heart health and reducing store risk.Not just that, the Mediterranean diet helps to maintain blood sugar levels and protects your brain from the risk of dementia.

How to start a Mediterranean Diet for Beginner

While the Mediterranean diet gives us many options when it comes to food, it can look pretty tricky for a beginner.

There are many Mediterranean cuisines to try, but you have to remember that this diet is high in plant-based foods and low in dairy products.

Here is the beginner's guide on how to start a Mediterranean diet.

Make Sure You Add a Lot of Vegetables

Making vegetables your main dish is the key to the Mediterranean diet.

Think of more ways to add vegetables and fruit to every meal, like eating more salad, or instead of snacking on some chips, you can have an apple and other fruits as your go-to snacks.

Adding more veggies and fruits to our dish is proven to help reduce cardiovascular ailments.

Swap Your Dairy Products

As much as you love cheese and other dairy products, it is better to rethink and reduce your consumption.

There are no rules to cutting all dairy products, but reducing and eating them in moderation is a must on this diet, or maybe you can swap the products with lower fat, like choosing plain yogurt and skipping processed cheese.

So, what about meat lovers out there? You also do not need to cut it thoroughly. Still, it is better to swap it with seafood like salmon and mackerel.

Always Choose Whole Grains

As an Asian, it is arduous to cut our consumption of rice. You do not need to worry. You can swap white rice for brown rice.

Exchange refined grains for whole grains is crucial in this diet since they are rich in vitamins and fiber.

Cook with Olive Oils Only

Instead of using butter and other oils, you should use olive oils. Why?

Olive oil is the source of monounsaturated fat in Mediterranean diet meals. Not only that, but olive oil also has strong anti-inflammatory properties and can reduce Alzheimer's risk.

A beginner guide to Mediterranean diet meals is easy to follow. There are no specific restrictions on this diet, but there are some limitations you need to reduce in your daily meals. Like reducing processed meats and highly added sugar food such as ice cream and syrup. Fast food and other highly processed food also need to be avoided. But remember no need to worry too much. Just start the diet right now.