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Everyone and their Italian grandmother seem to be following the Mediterranean diet. (Previously, it was only grandmothers.) Unlike some other diets, this one is proven and appreciated by doctors for its cardiovascular benefits. Rich in fruits and vegetables, healthy fats, proteins, some glbades of wine … everything seems to have some.
The guidelines for the Mediterranean diet focus on foods rich in omega-3 and healthy fats, as well as many fruits and vegetables. However, when you start looking for recipes in Google, you'll often be directed to ideas of grilled salmon, shrimp and vegetable couscous, or large salad bowls garnished with chicken, olives and feta cheese. Which sounds good unless you do not eat meat. This is enough to ask you if it is possible to meet the requirements of the Mediterranean diet (and enjoy its health benefits) while sticking to a vegetarian or vegan diet.
"Part of what makes the Mediterranean diet so good is that it's so adaptable, so it's easy to follow, even if you're not eating meat or produce." animal nutrition, "says dietitian Marisa Moore. Here she gives tips on how to fill up the Mediterranean, vegan or vegetarian diet. She also points out some common mistakes made by many meat consumers when trying this diet plan for the first time. Keep reading for everything you need to know.
Are there proteins adapted to the Mediterranean diet?
"Whatever diet they talk about, the first question vegetarians always ask me about is protein," says Moore. Hey, when you do not eat meat or fish, having enough of it can be difficult! "When you're vegetarian or vegan and you follow the Mediterranean diet, you want to prioritize foods like legumes like chickpeas and lentils," she says, adding that you should aim to consume between 50 and 75 grams of protein per day.
Moore says that chickpeas are especially good because you can turn them into practically anything. "You can mix them with a hummus, incorporate them in a marinara sauce, [or] add them to quinoa or salads, "she says. As for lentils, she reminds vegetarians that they are not limited to stews. "You can prepare them at the beginning of the week and then incorporate them into your salads and other meals," she says. And as we are in 2019 and healthy foods have become a commodity of choice, you can even find lentil or chickpea pasta in virtually every grocery store.
"Nuts are another staple of the Mediterranean diet and a good source of protein," says Moore. In addition to eating them as they are, having a handful or two as a snack or incorporating them into salads, she encourages vegetarians to be creative. "Experiment with cheeses or nut sauces," she says.
If you're eating dairy, Greek yogurt is another source of protein, Moore recommends, which contains twice as much protein as regular yogurt. "It's something else you can turn into sauces. Or it makes a great breakfast with nuts and berries on top, "says Moore.
What about having enough healthy fats?
"If you're vegan or vegetarian, it's very difficult to follow a Mediterranean diet, but to get enough omega-3 fatty acids," says Moore, because fish, one of the best dietary sources of Omega-3, is not at the table. Fortunately, you are not fully SOL.
Nuts are not only a good source of protein, but they are also rich in omega-3s – another reason to use them in your meals. "And then there is of course olive oil," says Moore, adding that you can add a tablespoon or two to almost anything to actually get these benefits for heart health. "Avocado oil is another way to get healthy fats in addition to adding a very smooth," she says.
The easy part: fruits, vegetables and herbs
The Mediterranean diet recommends 7 to 10 servings of fruits and vegetables a day. Moore said everyone would work here, encouraging people to pick up what's in season and available. "Do not worry about the priority given to fruits and vegetables growing in the Mediterranean region," she says. "Just choose what you like and what you can find." (If you need help to diversify your palette, you can always check the # 20veggieschallenge.)
She also encourages the use of herbs and spices so that they do not become boring. they also swell the nutritional factor because most herbs are anti-inflammatory. "You can make garlic and green vegetables, oregano and roasted vegetables, or even chili flakes to give a bite really," says Moore giving some examples.
Are there common pitfalls for herbal Med diets?
While the Mediterranean diet is easier to follow than more restrictive diets, Moore says vegetarians and vegetarians often make a few mistakes on the first attempt. A: Do not fill your plate only with refined grains, like pasta. Yes, spaghetti is part of some Mediterranean cuisines, but pasta should really be the side, leaving the veggies, proteins and good fats featured.
"Iron is another nutrient that many meat consumers can forget," says Moore. "Leafy vegetables are an excellent source and they are better absorbed by the body when they are badociated with vitamin C." (For your information, vegetarians and vegans should consume about 32 milligrams of iron per day for keep their bodies in top form.) Tip: Add the spinach to the pasta and marinara sauce. This will not only facilitate the absorption of iron, but will also reduce the amount of refined grains while increasing the vegetable content. And read about these other iron-rich vegetables to mix things up a bit.
"What is most important to keep in mind when you follow this diet is to try new things and find out what works for your lifestyle," Moore says. "It's really the key to lasting success."
If you are looking for Mediterranean vegetarian recipes to try, look no further than this winter salad with avocado, pecans and this sweet potato chili.
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