Mediterranean Diet Menus
The Mediterranean Diet is a diet that promotes the healthy way of eating of a region that is known for its longevity. Though this is known as a diet, unlike all other diets, this is promoted as a way of living rather than something to adopt for a short term.
There are some primary goals or rules for a Mediterranean diet. All your protein is plant-based protein. You need to substitute all fat in your diet with olive oil and there is a food pyramid you can use as a visual reference. A Mediterranean diet menu can be very simple to plan. In a Mediterranean diet, the menus, food and recipes are easily found on the internet and can also be easily substituted in your daily meal plans. First step while planning the menus or looking for recipes is looking for foods that are low in fat or recipes where you can substitute the fats with healthy monounsaturated ones like olive oil or sesame oil. You cannot go overboard with this substitution either. As fats are high in calories, you can only use a little. This diet even emphasizes the use of herbs and spices instead of salt and insistence of fish and poultry in animal-based protein at least twice a week. It is also one of the few diets that allows up to two glasses of red wine in a week and insists on exercise every day. Nuts are a big part of this diet though nuts are high in fat. Usually a handful of nuts are advocated in a week and definitely not the candied or honey roasted nuts.
Familiarization with the Mediterranean food pyramid is very important. Items at the top of the pyramid can be eaten in small portion while items at the base can be eaten in plenty. Naturally animal-based protein is at the top while fruits and vegetables are at the base of the pyramid. This pyramid apportions plant-based proteins, dairy, fruits and vegetables. Once you learn to substitute plant-based proteins with animal proteins, you will realize that with proteins, you are also getting lots of vitamins and minerals. Plant-based proteins are sourced from nuts and seeds.
While meal planning, you will realise that every person has different needs and meal sizes can vary. Using the pyramid as a guide, you can plan meals. There are many sample menus that you will find which can be used as it is or customized, whichever approach works for you. |
