{"id":315452,"date":"2021-02-19T08:00:57","date_gmt":"2021-02-19T14:00:57","guid":{"rendered":"https:\/\/natalien12.sg-host.com\/?p=315452"},"modified":"2021-02-16T12:38:51","modified_gmt":"2021-02-16T18:38:51","slug":"mediterranean-diet","status":"publish","type":"post","link":"https:\/\/warnerorthopedics.com\/mediterranean-diet\/","title":{"rendered":"Beginner’s Guide To The Mediterranean Diet"},"content":{"rendered":"\t\t
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The Mediterranean diet is based on the food staples historically eaten in countries like Italy and Greece. The diet is named after countries that border the Mediterranean Sea where this food grouping has been common.<\/p>

Researchers have noted that people from these countries that follow this eating method are exceptionally healthy and experience greater longevity – especially when compared to their American counterparts.<\/b> Those who eat a traditional Mediterranean diet also experience a lower risk of many lifestyle diseases (non-communicable chronic disease), like heart disease and type 2 diabetes.<\/p>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t

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Mediterranean Diet Basics<\/h2>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t
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The Mediterranean diet isn\u2019t a \u201cdiet\u201d in the way many of us interpret that term. Instead, it\u2019s a way of eating that emphasizes and prioritizes fruits, vegetables, legumes, whole grains, and healthy fats like olive oil.<\/b> Fish is often the main source of protein instead of red meat, chicken, or pork. In fact, red meat and processed foods are not eaten regularly. However, red meat is certainly consumed on occasion.<\/p>

Here\u2019s one easy rule of thumb: the fewer ingredients, the better.<\/b> Since processed foods aren\u2019t a traditional part of the Mediterranean diet, check the packages your food comes in. If there are more than 3 or 4 ingredients, it\u2019s probably too processed.\u00a0<\/p>

Instead, opt for whole foods that you have to prepare from scratch or minimally processed foods. <\/b>If you can imagine that a factory was required to make the food you are about to eat, it may behoove you to rethink that bite.<\/p>

Fruits and vegetables should make up the majority of your meals. The Mediterranean diet emphasizes 7 to 10 servings of fruits and vegetables each day – but you can start out with just 3 to 5 servings a day and still reduce your risk of cardiovascular disease.<\/b> An easy way to add more vegetables to your diet is to increase your vegetable intake within your regular eating patterns.<\/p>

If you make eggs every day, add spinach and tomatoes. Make a salad to take to work instead of opting for a sandwich – or if you want to continue making sandwiches, add more green things to it than processed lunch meat. Throw on some lettuce, cucumbers, and avocado for a healthy boost.<\/b><\/p>

Foods to Avoid:<\/h2>

Knowing what to eat on a Mediterranean diet is pretty intuitive. Most of us already know how to eat healthily, and what \u201cwhole foods\u201d look like. It can be harder to know what to avoid – so here\u2019s a list of common foods and ingredients to steer clear from:<\/p>