The Mediterranean diet consistently ranks as one of the healthiest eating patterns in the world. The good news is that it is simple to follow and based on delicious, widely available ingredients.
The foundation is plant-based foods. Vegetables, fruits, whole grains, legumes, nuts, and seeds make up the majority of meals. These foods provide fiber, vitamins, and antioxidants that support overall health.
Olive oil replaces butter as the primary fat source. Rich in monounsaturated fats and antioxidants, extra virgin olive oil is used for cooking, dressing salads, and finishing dishes.
Fish and seafood appear on the menu at least twice a week. Fatty fish like salmon, sardines, and mackerel provide omega-3 fatty acids that support heart and brain health.
Poultry, eggs, and dairy like yogurt and cheese are consumed in moderate amounts. Red meat is limited to a few times per month rather than daily. This pattern provides sufficient protein while reducing saturated fat intake.
Herbs and spices add flavor without excess salt. Basil, oregano, rosemary, garlic, and cumin are Mediterranean kitchen staples that make healthy food taste extraordinary.
The social aspect of Mediterranean eating is often overlooked but equally important. Meals are meant to be shared, savored, and enjoyed without rushing. This mindful approach to eating promotes better digestion and greater satisfaction from smaller portions.
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