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The Best Diet – Mediterranean

My favourite long term diet validated by science.  
(for myself low in grains)

Mediterranean diet
(Italy and Greece)

The Mediterranean diet is a primarily plant-based eating plan that includes daily intake of whole grains, olive oil, fruits, vegetables, beans and other legumes, nuts, herbs, and spices. Other foods like animal proteins are eaten in smaller quantities, with the preferred animal protein being fish and seafood.

Although the pyramid shape suggests the proportion of foods to eat (e.g., eat more fruits and vegetables and less dairy foods), it does not specify portion sizes or specific amounts. It is up to the individual to decide exactly how much food to eat at each meal, as this will vary by physical activity and body size. There are additional points that make this eating plan unique:

An emphasis on healthy fats. Olive oil is recommended as the primary added fat, replacing other oils and fats (butter, margarine). Other foods naturally containing healthful fats are highlighted, such as avocados, nuts, and oily fish like salmon and sardines; among these, walnuts and fish are high in omega-3 fatty acids.

Choosing fish as the preferred animal protein at least twice weekly and other animal proteins of poultry, eggs, and dairy (cheese or yogurt) in smaller portions either daily or a few times a week. Red meat is limited to a few times per month.

Choosing water as the main daily beverage, but allowing a moderate intake of wine with meals, about one to two glasses a day for men and one glass a day for women.

Stressing daily physical activity through enjoyable activities.

Harvard University:
Research supports the use of the Mediterranean diet as a healthy eating pattern for the prevention of cardiovascular diseases, increasing lifespan, and healthy aging. When used in conjunction with caloric restriction, the diet may also support healthy weight loss. Source: https://bit.ly/35fGbvU

Example of MD:

Breakfast
Greek yogurt topped with berries and a drizzle of honey
OR
Whole-grain toast with a soft-boiled egg and a piece of fruit
OR
Whipped ricotta topped with walnuts and fruit
OR
Omelet made with tomatoes, fresh herbs, and olives
OR
Veggie frittata

Lunch
Tuna on a bed of greens with a vinaigrette
OR
Lentil salad with roasted red peppers, sun dried tomatoes, capers, and a balsamic vinaigrette
OR
Tabouli salad with whole grain pita
OR
A quinoa bowl topped with sliced chicken, feta, and veggies

Dinner
White fish cooked in olive oil and garlic, spiralized zucchini, and a sweet potato
OR
Small chicken breast over a warm grain salad made with sautéed zucchini, tomato, and farro
OR
Salmon with quinoa and sautéed garlicky greens
OR
Grilled shrimp skewers with roasted Brussels sprouts

Coach Ondrej Leipert
www.metrainer365.ca

DISLAIMER:
I am not a doctor. I am not responsible or liable for any advice, course of treatment, diagnosis or any other information, services or products that you obtain through this article.

Source:
https://www.nejm.org/doi/full/10.1056/NEJMoa0708681

https://jamanetwork.com/journals/jama/fullarticle/199488

https://www.ncbi.nlm.nih.gov/pubmed/9989963

https://www.ncbi.nlm.nih.gov/pubmed/23866098

https://www.ncbi.nlm.nih.gov/pubmed/16818923

https://jamanetwork.com/journals/jamainternalmedicine/fullarticle/486851

https://jamanetwork.com/journals/jamainternalmedicine/fullarticle/773456

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