Mediterranean diet

The Mediterranean nutrition system is based on traditional foods that were eaten in Italy and Greece back in the 60s. Researchers noted that they had better health compared to other countries and had a low risk of many lifestyle-related diseases.

Numerous studies have shown that the Mediterranean diet, in addition to the effect of weight loss, can help prevent heart attacks, strokes, type 2 diabetes and other ailments.

A single recipe for a Mediterranean diet does not exist, since the Mediterranean Sea washes many countries and each of them has its own gastronomic preferences. However, we have prepared for you an universal guide, which you can easily adapt according to the needs and preferences of your own body.

The basics:

You can eat: vegetables, fruits, nuts, seeds, legumes, potatoes, whole grains, bread, potherbs, spices, fish, seafood and olive oil.

You can eat in moderation: poultry, eggs, cheese and yogurt.

Rarely, you can eat red meat.

Exclude sweetened drinks, sugar, processed meat, refined grains, refined oil and other highly processed foods.

The Mediterranean diet is more like nutrition system than a diet. It provides food no more than 3 times a day, without having to count calories. However, if you are hungry between meals, you can afford light snacks: nuts, fruits, berries (grapes), carrots, Greek yogurt, apples with almond oil.

Although there is no single Mediterranean diet, this way of nourishment is generally rich in healthy plant foods and relatively low in animal products, with a focus on fish and seafood. In addition, it is incredibly good for your health.