Mediterranean diet: foods, meal plan, benefits and how to start it

The main idea of ​​the Mediterranean diet is to eat real whole foods and largely avoid processed foods. In general, you want to try basing your meals on fruits and vegetables (eat about nine servings a day), whole grains, beans, nuts and legumes. Add to that healthy fats such as fish rich in omega-3 and olive oil. And if you're craving meat, stick to lean meats like chicken and turkey.

Here is an overview of what to eat in the Mediterranean diet:

Vegetables: spinach, arugula, broccoli, kale, tomatoes, broccoli, carrots, Brussels sprouts, onions, garlic, cucumber, cauliflower, peppers, artichokes, zucchini, aubergines, squash, mushrooms, celery, fennel, fennel, fennel, potatoes sweet, turnips, etc.

Fruits: grapes, lemons, oranges, berries, figs, melons, peaches, plums, apples, pears, grapefruit, pomegranate, apricots, avocados, olives, etc.

Nut seeds: nuts, almonds, pistachios, pine nuts, hazelnuts, cashews, sesame seeds, sunflower seeds, pumpkin seeds, etc.

legumes lentils, chickpeas, beans, peas, peanuts, etc.

Cereals: quinoa, barley, buckwheat, bulgur, farro, millet, oats, polenta, rice, wheat berries, whole grain breads, pasta (preferably whole grain), etc.

Dairy: yogurt, cottage cheese, feta, parmesan, ricotta, mozzarella, etc.

Eggs: chicken eggs, duck eggs, quail eggs, etc.

Seafood: sardines, anchovies, salmon, tuna, trout, mackerel, halibut, sea bbad, shrimp, oysters, mussels, clams, crab, etc.

meat: chicken, turkey, duck, etc. (limit red meat to a few times a month)

Aromas and condiments: olive oil, avocado oil, balsamic vinegar, red wine vinegar, honey, salt, pepper, cayenne, turmeric, ginger, oregano, thyme, rosemary, mint, caraway, dill, parsley, paprika, bay leaves, basil, sage, cinnamon, clove, nutmeg, etc.

Drinks: water, tea, coffee and red wine (in moderation: 1 drink per day for women, 2 glbades for men)

Foods to avoid or limit: highly processed foods, including foods and beverages containing an excess of added sugars, refined grains, trans-fatty acids and refined vegetable oils (soybean oil, corn oil, etc.)