The Mediterranean diet is based on the traditional foods that people used to eat in Mediterranean countries like Italy and Greece back in the year 1960.
Researchers noted that these people were exceptionally healthy compared to Americans and had a low risk of many killer diseases.
Numerous studies have now shown that the Mediterranean diet can cause weight loss and help prevent heart attacks, strokes, type 2 diabetes and premature death.
A Mediterranean Diet Meal Plan
There is no one “right” way to do a Mediterranean diet. There are many countries around the Mediterranean sea and the traditional diet varied between them.
This article describes the type of Mediterranean diet that was typically prescribed in the studies that showed it to be an effective way of eating.
Consider all of this as a general guideline, not something written in stone. The plan can be adjusted to individual needs and preferences.
Eat: Vegetables, fruits, nuts, seeds, legumes, potatoes, whole grains, breads, herbs, spices, fish, seafood and extra virgin olive oil.
Eat in Moderation: Poultry, eggs, cheese and yogurt.
Eat Only Rarely: Red meat.
Don’t Eat: Sugar-sweetened beverages, added sugars, processed meat, refined grains, refined oils and other highly processed foods.