Mediterranean Diet Foods

Mediterranean diet foods are very appealing. Eating Mediterranean diet foods is hardly like being on a diet at all. The generous list of Mediterranean diet foods consists of fruits, vegetables, olive and canola oil, herbs and spices, nuts, fish and red wine.

The Mediterranean diet is a flavorful heart-healthy plan. Not only can the Mediterranean diet lower blood pressure, according to research presented at the International Conference on Alzheimer's Disease, it may even decrease risk of developing dementia.

Mediterranean Diet Foods for Breakfast

Fruit is one of the main Mediterranean diet foods. You really can't eat too much fruit. What could be easier than grabbing an apple on your way out the door? Be careful about typical breakfast foods such as eggs and dairy products. These should only be consumed in moderation. According to the American Heart Association, Mediterranean diet foods include bread, so toast is on the menu. Just stick with whole grain.

Lunchtime Mediterranean Diet Foods

Lunch rolls around and you aren't in the mood for a piece of fruit. How about a salad? Vegetables are another of the main Mediterranean diet foods. You could also have a baked potato or some beans. According to the Mayo Clinic, fish is included as a Mediterranean diet food since it contains Omega-3 fatty acids. Mediterranean diet foods include poultry, but again, only in moderation.

Mediterranean Diet Foods You Can Snack On

Go nuts when it comes to snacking. Literally! Walnuts, pecans, almonds, and hazel nuts are great Mediterranean diet foods to eat as a snack. Limit yourself to a handful, since they are high in calories. Skip the salted nuts.

Mediterranean Diet Foods for Dinner

Eat fish instead of red meat. The Mayo Clinic suggests tuna, salmon, trout, mackerel, and herring as healthy Mediterranean diet foods. When cooking Mediterranean diet foods, use canola or olive oil. You can also eat pasta on the Mediterranean diet. Try adding some olive oil and fresh vegetables to your pasta. You can use herbs and spices to add even more flavor to any Mediterranean dish you make. You can probably have a glass of red wine with your dinner, but check with your doctor first.

Mediterranean Diet Foods No-No's

There are some foods you should limit or completely exclude from a list of Mediterranean diet foods.These foods include high fat dairy products, red meat, other high-fat meat, and fried foods. With so many other Mediterranean diet foods available, you probably won't even miss them.

Sources

Alzheimer's Society, Mediterranean diet decreases dementia, alzheimers.org.uk/site/scripts/news_article.php?newsID=506

American Heart Association, Mediterranean Diet, americanheart.org/presenter.jhtml?identifier=4644

Mayo Clinc, Mediterranean diet for heart health, mayoclinic.com/health/mediterranean-diet/cl00011