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Jul 5, 2018 · Learn about the healthy and delicious foods that make up the Mediterranean diet, such as fruits, vegetables, whole grains, seafood, olive oil, and more. Download a free printable PDF of the food list and get recipes to cook with these ingredients.
- Mediterranean Diet Recipes
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- Mediterranean Diet Recipes
- Protein
- Oil and Fat
- Fruits and Veggies
- Nuts and Seeds
- Grains
- Dairy
- Sweeteners
- Condiments and Sauces
- Drinks
- Herbs and Spices
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Liberally 1. Beans 2. Lentils 3. Chickpeas 4. Tofu 5. Tempeh 6. Seitan Occasionally 1. Chicken 2. Fish 3. Seafood 4. Eggs Rarely or Never 1. Red meat (beef and pork) 2. Cured meats (bacon, sausage, and salami) 3. Processed meat products (chicken nuggets)
Liberally 1. Extra-virgin olive oil 2. Avocados and avocado oil 3. Olives Occasionally 1. Canola oil Rarely or Never 1. Trans fats 2. Margarine 3. Butter
Liberally 1. Nonstarchy veggies, (zucchini, eggplant, bell peppers, artichokes, and dark greens) 2. Starchy veggies (sweet potatoes, potatoes, and root vegetables) 3. All fruits (peaches, cherries, apricots, strawberries, raspberries, blueberries, and blackberries) Occasionally 1. There are no off-limits fruits or vegetables. Rarely or Never 1. No ...
Liberally 1. While they can be part of every day, eat them in moderation. Occasionally 1. Almonds 2. Pistachios 3. Hazelnuts 4. Walnuts 5. Cashews (and all other unsweetened nuts) Rarely or Never 1. Sweetened trail mixes 2. Sweetened nut butters 3. Sugar-coated nuts
Liberally 1. Whole-grain bread (look for whole-wheat flour as the first ingredient) 2. Whole grains (farro, bulgur wheat, barley, and quinoa) 3. Oatmeal (steel-cut or old-fashioned) Occasionally 1. Pasta (choose whole-wheat pasta whenever possible) 2. Couscous 3. Whole-grain crackers 4. Polenta 5. All-bran cereals Rarely or Never 1. Frozen waffles ...
Liberally 1. These are consumed in moderation. Occasionally 1. Plain Greek yogurt 2. Plain ricotta and cottage cheese 3. Milk 4. Brie, feta, or goat cheese (plus other cheeses that you enjoy) Rarely or Never 1. Ice cream 2. Sweetened yogurt 3. Processed cheese (like American)
Liberally 1. These are consumed in moderation. Occasionally 1. Honey 2. A small amount of added sugar (in coffee or tea, for example) Rarely or Never 1. White sugar
Liberally 1. Tomato sauce (no sugar added) 2. Pesto 3. Balsamic vinegar Occasionally 1. Aioli 2. Tahini 3. Tzatziki Rarely or Never 1. Barbecue sauce 2. Ketchup 3. Teriyaki sauce
Liberally 1. Water 2. Coffee 3. Tea Occasionally 1. Red wine or other alcohol Rarely or Never 1. Soda 2. Fruit juice 3. Bottled sweetened coffee
Liberally 1. All dried herbs and spices 2. All fresh herbs 3. Garlic Occasionally 1. Salting food to taste Rarely or Never 1. There’s no reason to restrict these in your foods.
Learn what foods to eat and avoid on the Mediterranean diet, a plant-based lifestyle that can lower your risk of death, heart disease, and inflammation. Get a 14-day meal plan with recipes, tips, and a grocery list.
- 1 min
Nov 10, 2023 · Learn how to follow the Mediterranean diet, which is rich in fruits, vegetables, whole grains, and healthy fats. Find out which foods to eat, limit, or avoid, and get a sample menu and recipes for a week of meals.
- Examples of foods to consume on a Mediterranean diet include: chard broccoli grapes parsely olives and olive oil lentils buckwheat sunflower seeds...
- You should limit or avoid your intake of: red meat processed foods, including meats refined carbohydrates, such as added sugars sweetened drinks li...
- You can eat eggs in moderation, for example, 2–4 servings weekly.
- In a 2018 study, researchers found that not following the Mediterranean diet, or not following it consistently, was associated with higher markers...
Mar 7, 2024 · Learn how to eat like people in Mediterranean countries with the Mediterranean Diet. Find out which foods to eat often, which to limit and how to customize the diet for your needs.
Jul 15, 2023 · Learn about the Mediterranean diet, a healthy-eating plan based on the traditional cuisine of countries bordering the Mediterranean Sea. Find out what foods to eat and avoid, and how this diet may lower your risk of heart disease.
Jul 17, 2023 · Learn what foods to stock your kitchen with to follow a healthy and delicious Mediterranean diet. Find out the benefits of olive oil, fruits, veggies, seafood, whole grains, legumes and more.
Jan 2, 2022 · Learn how to follow the Mediterranean diet with expert tips and easy recipes. Find out what to eat, what to avoid, and how to stock your pantry with essential ingredients.
