Mediterranean Diet: What To Eat? How Often? How Much?

The main principle of the diet is quantity and frequency. For example, according to the principles of the Mediterranean diet, you should eat vegetables, cereals, legumes, good unsaturated fats of plant origin, fruits, and water on a daily basis. You should eat sea fish and seafood at least twice a week.

The Mediterranean diet encourages a reduction in the weekly intake of foods rich in saturated fat and cholesterol, namely hard cheeses, dairy products, eggs, and meat. It is advised to replace red fatty meats, such as pork, with white lean meats, and chicken breast.

Meals are eaten mostly three times a day, with snacks of fruit, dried fruit, and nuts between meals. Fluid intake is also important, either in the form of plain water or fruit, lemon, and mint water.

Every day, eat mostly vegetables, whole grain cereals, and pasta, eat a lot of legumes, add greens, use spices to give food a unique flavor, snack on fruits, dried fruits, nuts, and peanuts, and add healthy fats to your meals.

At least twice a week, eat fish or seafood rich in omega-3 fatty acids, which are essential for heart and brain health.

Olive oil is practically a symbol of the Mediterranean diet. According to adherents of the Mediterranean diet, everything tastes better with olive oil and wine vinegar! They are used to flavor salads and grilled vegetables, and refined olive oil is also used for frying and baking thin focaccia bread.

Eat yogurt, cheese, and eggs within reasonable limits. Replace fatty red meat with leaner white meat, such as chicken breast.

Drink enough water, and make lemonade and smoothies.

Allow yourself a moderate amount of red dry wine, 1 glass for women and 2 glasses per day for men, of course, if there are no medical contraindications!

The Mediterranean diet is all about refined flavors, a pleasant and varied food texture, a variety of colors and smells, and a culture of enjoyment! Practically, the Mediterranean diet is a lifestyle! Enjoy the process of eating, and socializing with nice people. And also try to move more, because good food alone is not enough for health. You need movement, a good mood, and a Mediterranean diet!

So let’s all be healthy!

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Written by Bella Adams

I'm a professionally-trained, executive chef with over ten years in Restaurant Culinary and hospitality management. Experienced in specialized diets, including Vegetarian, Vegan, Raw foods, whole food, plant-based, allergy-friendly, farm-to-table, and more. Outside of the kitchen, I write about lifestyle factors that impact well-being.

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