Mediterranean diet
The Mediterranean diet is a plant-based eating style that emphasizes whole foods, olive oil, fruits, vegetables, beans, nuts, and herbs. It also includes fish and seafood, and low amounts of red meat, sugar, and saturated fat.
Foods to include
- Vegetables : A variety of vegetables, including onions and garlic
- Whole grains : Such as farro, millet, couscous, and brown rice
- Legumes : Such as chickpeas, kidney beans, or lentils
- Nuts : and seeds Such as almonds and olives
- Herbs and spices : Such as oregano, coriander, cumin, and other Mediterranean spices
- Olive oil : Extra virgin olive oil is the preferred oil
Foods to limit
- Refined grains, such as white pasta and white bread
- Red meat
- Sugar Saturated fat Sugary drinks
Other tips
- Start or end each meal with a salad
- Use whole-grain bread or other whole grains
- Switch from other fats to extra virgin olive oil
- Add more and different vegetables to your diet