From the previous chapter, you might‘ve already guessed this diet doesn‘t grip
you very tightly when it comes to food. There are plenty of healthy options
available for you to try and avail. Especially given the diverse nature of how the
diet was formed over time. You‘re mostly allowed to eat nearly everything—it all
just needs to be used in healthy ways. You basically fine tune your food to make
nutritious and healthy meals instead of stopping yourself from eating and
While we‘re going to dive int o getting started in Chapter 4, it‘s important to
understand the kinds of food you‘ll be consuming to see the real potential of this
All that said, there are a few things within certain food types you‘re better
forgoing as a whole. Some are puffed up calories, while others damage your body.
A Mediterranean diet wouldn‘t be as effective in its efforts to regenerate your
health to its opt imum levels if these kinds of foods were to be consumed on a
frequent basis. Take a moment and browse through to check if you‘re consuming
some of these undesirable foods.
foods to avoid
- Fast food – This easily avoidable, harmful, treat has been there for your
quick hunger pangs; but it‘s not doing you any favors. Most fast foods are
very damaging to your health. Your coffee has too much sugar, your cheese
has the wrong kind of fats, and most other things have too much salt to
justify consumption. According to the Journal of the American Medical
Association, two in every three adults are considered to be obese or
overweight in the United States. That‘s not a pretty picture—especially
given most Americans eat out or consume similar snacks at home nearly
five times each week. So, if you want to start improving your health, this is
the first thing you want to reduce.
- Sweeteners – While a Mediterranean diet provides alternatives when it
comes to sweeteners, good ol‘ white sugar and the like should be taken out.
From creating a blood sugar imbalance to causing obesity, sugar is the diet
enemy number one. It‘s easy to see a small spoon and think nothing of it,
but those small spoons can be pretty harmful in the long run as they may
lead to sugar addict ion. That said, those who have developed a small sweet
tooth doesn‘t worry much. This lifestyle does provide plenty of treating
options—just with healthier sweeteners.
- Soft drinks – Some of the same reasons as sugars apply here, but soft
drinks are condensed form of sugar with some other harmful ingredients.
According to JAMA, fructose-rich beverages can increase the risk of gout
in men and women by at least 75%.
These three simple, yet highly damaging food types are advisable to cut out. As
you can probably see, as long as you consume them, you can‘t heal any previous
damage even if you adopt the Mediterranean diet. You‘ll only increase the harm
and reduce the effectiveness of this lifestyle—mooting your struggles.
That said, what should you be having in this diet?
When adopt ing a Mediterranean lifestyle, you can be generous with the amount
of veggies you eat. In fact, it‘s recommended to eat a large amount of vegetables.
You can take a bite from avocados, artichokes, celery, onions, lettuce, tomatoes,
broccoli, peas, peppers, sweet potatoes and mushrooms.
Likewise, fruits are great sources of nutrients as well. You can have your pick with
them. For example, you can eat melons, grapefruits, strawberries, bananas,
apples, dates and cherries—to name a few. These can also be used as sweeteners
instead of sugar for simple drinks given their natural taste.
Fish and Poultry
A Mediterranean diet shouldn‘t be excessively based on fish. While the
Mediterranean zone consisted of a lot of fish-able areas, agricultural farming was
the main focus given the benefits it provided. That said, fish is preferable to red
meat which should only be consumed in small amounts. Chicken and turkey are
excellent substitutes for your meat needs. There aren‘t any particular fish you
need to avoid.
Wheat, oats, rice, couscous and barley are perfectly acceptable on this diet. These
particular grains contain little to no trans and saturated fat so you‘re basically on
a good level with them. That said, look for whole grains instead of refined carbs.
A favorite staple of the Mediterranean diet is nuts, which contains unsaturated
fatty acids. They also contain the good kind of fats, namely: Omega 3 fatty acid.
Pecans and walnuts should definitely be consumed, but remember that nuts are
high in calor ies. Given their easily consumable nature, it‘s good to stay within an
ounce a day or two. Additionally, try to go for unsweetened or unsalted nuts.
Everything from milk to cheese is permitted, but in moderation. That said, opt ing
for low or no fat options instead of full fats is advisable. Nevertheless, such food
also needs to be consumed in moderation.
The Mediterranean diet doesn‘t stop you from having any kind of fun. Wine,
especially red wine, is permitted within the diet. Usually a glass a day works
really well for you. As mentioned you want to avoid any soft drinks and highly
sugared fruit juices.
As we‘ve mentioned before, there are a few healthy fats which are beneficial for
our consumption. While fatty items, such as butter and margarine, are not
consumed daily; olive oil is a staple item within the Mediterranean diet. It‘s often
used as a base to prepare food and even a topping to season everything with.
Canola oil is something that can be used in place of margarine and vegetable oil
as well… Basically anything with unsaturated fatty acids goes!
The food types that was mentioned above are your building blocks. They‘re the
structure your entire lifestyle will be standing over, and they‘re going to be your
main sources of food. So undoubtedly, you must be wondering all the benefits
these foods provide you, and that‘s exactly what we‘re diving into next chapter.
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