The
list of mediterranean diet foods is derived from the dietary habits of
Mediterranean people, namely those who live in Spain, France, Tunisia,
Lebanon, Morocco, Greece and Italy. The diet of these people has remained virtually unchanged for thousands of years.
They are famous for their consumption of healthy foods. The Mediterranean diet contains many delicious dishes. Perhaps this is the reason for becoming so popular these days, with the fact that it is so healthy diet. By adopting the Mediterranean diet, significantly increases your chances of living a healthy life.
According to statistics of mortality from heart disease, he had nearly 103 deaths per 100,000 inhabitants caused by heart disease worldwide. In us the figure was 106 per 100 000, the United Kingdom had 122 deaths per 100.000 and Australia were 110 deaths per 100,000. Interestingly, four of the six lowest rate of heart disease death were the Mediterranean countries; France: 39.8 deaths per 100,000, Spain: 53.8 deaths per 100,000, Italy: 65.2 deaths per 100,000 and Greece: 68.8 deaths per 100 000. This makes the average of the four countries 56 , 9 deaths per 100 000, which are a little more than half of the figure wordwide. Impressive right? Makes you wonder, what are they doing right?
But what food be on a Mediterranean diet list?
Interestingly, the Mediterranean diet list of foods not only contain food but also containing beverages. Drinks, especially water and wine are an important part of the Mediterranean diet. People in the Mediterranean in general drink a glass of wine with dinner (although rarely eat more than that).
Even young children are allowed a few sips of wine with dinner. The wine is rich in antioxidants so it has health benefits, provided they are eaten in moderation.
The list of Mediterranean diet focuses on fresh food, vegetables, whole grains, nuts and seeds of fruits. It is also rich in monounsaturated fats. This is mainly monounsaturated fat in olive oil. One reason why the health of statistics is that the Mediterranean diet is low in saturated fat.
They eat red meat only a few times per month and do not consume as many dairy products as we do in Western society. Its main source of protein comes from fish, with only small amounts of dairy, poultry and red meat.
The list of the Mediterranean diet. lets go shopping!
Vegetables
Artichokes, beets, Brussels sprouts, carrots, celery, chard, dandelion, fennel, leeks, lettuce, mache, mustard greens, okra, peas, potatoes, purslane, turnip greens (turnip), shallots, potatoes (sweet potatoes), squash, kale, shallots (spring onions), radishes, squash, peppers (red, green, yellow, orange), onions (red, brown and white) nettles, mushrooms, lettuce, cabbage, eggplant (aubergine), cucumber, chicory, celery, cabbage, broccoli, arugula (rocket).
Fruit
Avocado, tomatoes, apples, tangerines, apricots, strawberries, cherries, pomegranates, tangerines, clementines, pears, dates, peaches, figs, olives, grapefruits, nectarines, grapes, melons and oranges
Grain
Whole grain breads, barley, millet, oats, rice, polenta, bulgur, couscous, buckwheat, durum wheat berries and lighthouse.
Fish and Seafood
Yellowtail, abalone, clams, cockles, crab, lobster, sole, eel, octopus, squid (calamari), oysters, mussels, mackerel, tilapia, salmon, sea bass, tuna, sardines, horns and shrimps
Poultry and Eggs
Chicken, Guinea fowl, duck, chicken eggs, duck eggs, quail eggs.
Cheese and yogurt
Brie, feta cheese (feta), Corvo, goat cheese, ricotta cheese, Parmesan Reggiano, Manchego, sheep cheese, haloumi, Greek yogurt and flavored yogurt.
Nuts and seeds
Almonds, cashews, hazelnuts, pine nuts, pistachios, sesame seeds (tahini) and nuts
Vegetables
Cannellini, chick peas (beans), kidney, green beans, lentils and peas.
Herbs and spices
Anise, mixed Zatar spices, peppers, basil, garlic, fennel, bay leaf, cloves, lavender, cumin, oregano, mint, marjoram, sage, Pul Biber (also known as pepper Halaby, Aleppo pepper flakes and pepper), parsley, rosemary, savory, thyme, sumac and tarragon
Carnes
Pork, beef, mutton, lamb and goat.
Confectionery
Pudding, baklava, tiramisu, sorbet, biscotti, chocolate, chocolate mousse, Turkish Delight, Kunefe, ice cream and fruit pies.
Water and wine
Mediterranean people usually drink about six glasses of water a day plus 1-2 glasses of red wine (a drink with every lunch and dinner).
So there you have it, your list of foods in the Mediterranean diet. Now you know what to aim for the next time you go shopping.
They are famous for their consumption of healthy foods. The Mediterranean diet contains many delicious dishes. Perhaps this is the reason for becoming so popular these days, with the fact that it is so healthy diet. By adopting the Mediterranean diet, significantly increases your chances of living a healthy life.
According to statistics of mortality from heart disease, he had nearly 103 deaths per 100,000 inhabitants caused by heart disease worldwide. In us the figure was 106 per 100 000, the United Kingdom had 122 deaths per 100.000 and Australia were 110 deaths per 100,000. Interestingly, four of the six lowest rate of heart disease death were the Mediterranean countries; France: 39.8 deaths per 100,000, Spain: 53.8 deaths per 100,000, Italy: 65.2 deaths per 100,000 and Greece: 68.8 deaths per 100 000. This makes the average of the four countries 56 , 9 deaths per 100 000, which are a little more than half of the figure wordwide. Impressive right? Makes you wonder, what are they doing right?
But what food be on a Mediterranean diet list?
Interestingly, the Mediterranean diet list of foods not only contain food but also containing beverages. Drinks, especially water and wine are an important part of the Mediterranean diet. People in the Mediterranean in general drink a glass of wine with dinner (although rarely eat more than that).
Even young children are allowed a few sips of wine with dinner. The wine is rich in antioxidants so it has health benefits, provided they are eaten in moderation.
The list of Mediterranean diet focuses on fresh food, vegetables, whole grains, nuts and seeds of fruits. It is also rich in monounsaturated fats. This is mainly monounsaturated fat in olive oil. One reason why the health of statistics is that the Mediterranean diet is low in saturated fat.
They eat red meat only a few times per month and do not consume as many dairy products as we do in Western society. Its main source of protein comes from fish, with only small amounts of dairy, poultry and red meat.
The list of the Mediterranean diet. lets go shopping!
Vegetables
Artichokes, beets, Brussels sprouts, carrots, celery, chard, dandelion, fennel, leeks, lettuce, mache, mustard greens, okra, peas, potatoes, purslane, turnip greens (turnip), shallots, potatoes (sweet potatoes), squash, kale, shallots (spring onions), radishes, squash, peppers (red, green, yellow, orange), onions (red, brown and white) nettles, mushrooms, lettuce, cabbage, eggplant (aubergine), cucumber, chicory, celery, cabbage, broccoli, arugula (rocket).
Fruit
Avocado, tomatoes, apples, tangerines, apricots, strawberries, cherries, pomegranates, tangerines, clementines, pears, dates, peaches, figs, olives, grapefruits, nectarines, grapes, melons and oranges
Grain
Whole grain breads, barley, millet, oats, rice, polenta, bulgur, couscous, buckwheat, durum wheat berries and lighthouse.
Fish and Seafood
Yellowtail, abalone, clams, cockles, crab, lobster, sole, eel, octopus, squid (calamari), oysters, mussels, mackerel, tilapia, salmon, sea bass, tuna, sardines, horns and shrimps
Poultry and Eggs
Chicken, Guinea fowl, duck, chicken eggs, duck eggs, quail eggs.
Cheese and yogurt
Brie, feta cheese (feta), Corvo, goat cheese, ricotta cheese, Parmesan Reggiano, Manchego, sheep cheese, haloumi, Greek yogurt and flavored yogurt.
Nuts and seeds
Almonds, cashews, hazelnuts, pine nuts, pistachios, sesame seeds (tahini) and nuts
Vegetables
Cannellini, chick peas (beans), kidney, green beans, lentils and peas.
Herbs and spices
Anise, mixed Zatar spices, peppers, basil, garlic, fennel, bay leaf, cloves, lavender, cumin, oregano, mint, marjoram, sage, Pul Biber (also known as pepper Halaby, Aleppo pepper flakes and pepper), parsley, rosemary, savory, thyme, sumac and tarragon
Carnes
Pork, beef, mutton, lamb and goat.
Confectionery
Pudding, baklava, tiramisu, sorbet, biscotti, chocolate, chocolate mousse, Turkish Delight, Kunefe, ice cream and fruit pies.
Water and wine
Mediterranean people usually drink about six glasses of water a day plus 1-2 glasses of red wine (a drink with every lunch and dinner).
So there you have it, your list of foods in the Mediterranean diet. Now you know what to aim for the next time you go shopping.
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