There’s NO CALORIE counting. Oilive oil instead of butter. Fish and poultry instead of red meat. Fruit and nuts welcome too (not too many nuts though – not more than a handful per day).
The focus is on fresh rather than frozen seasonal food.
You’re allowed bread – wholegrain. Try whole-grain pita bread dipped in olive oil, hummus, or tahini (a protein-rich paste made from ground sesame seeds).
You’re allowed fat. Nuts, olives or olive oil.
Think Greek, Italian, Spain, Turkey and Morocco – all of these types of diets can be included in the Mediterranean diet. This Moroccan recipe with chickpeas, okra, and spices fits the healthy Mediterranean profile.
Recipes are generally easy to make. Check out these recipes for Basil Quinoa With Red Bell Pepper and Eight Layered Greek Dip. Both have heart-friendly ingredients including olive oil, beans, whole grains, and spices.
Wine is allowed! Some studies suggest that for some people, up to one glass a day for women and two for men may be good for your heart. Red wine may be healthier than white.
You shouldn’t get hungry with this diet and it’s possible to lose weight. Regular exercise is important too though.
This mediterranean diet is good for your heart and brain.
In 2018, the Mediterranean diet shared top honors with the DASH (Dietary Approaches to Stop Hypertension) diet. Both focus on fruits, vegetables, and whole grains. The ketogenic diet, one of the most popular, again fared well in the annual survey.
Winners for 2020:
Best Overall: The Mediterranean diet took first place, followed by:
- The flexitarian (mostly plant-based) and DASH diets tying for second place
- WW (formerly Weight Watchers) in fourth place. It assigns point values to foods, with more nutritious choices having fewer points.
Plant based diets are definitely gathering pace and the more fruits and vegetables you eat the better. Cutting down on meat products is also a good diea for longstanding health and vitality.