mediterranean diet and recipes

mediterranean diet recipes

 

The Mediterranean diet emphasizes plant-based foods, healthy fats, and whole grains, inspired by the traditional eating patterns of countries bordering the Mediterranean Sea. A versatile and flavorful way of eating, it can reduce the risk of heart disease, stroke, and diabetes. 

Key principles

• Eat daily: Focus your meals on fruits, vegetables, whole grains, beans, nuts, and healthy fats like extra virgin olive oil.
• Eat weekly: Enjoy moderate portions of fish, poultry, and eggs.
• Eat less often: Limit your intake of red meat and sweets.
• Use healthy fats: Use olive oil as your primary fat for cooking and dressings, rather than butter or other saturated fats.
• Season with herbs and spices: Flavor your food with herbs, garlic, and spices to reduce the need for salt.
• Hydrate and socialize: Drink plenty of water and, if you drink, have wine in moderation with meals. An important part of the diet is enjoying meals with others.