28 Day Mediterranean Diet Plan Book – Explore the #1 diet! Mediterranean diet. Get a complete Mediterranean diet food list and a 5-day menu plan based on the authentic Mediterranean diet. Mediterranean Diet Expert, Author and Registered Dietitian Nutritionist Elena Paravantes R.D.N.
The Mediterranean diet is an eating pattern and lifestyle that was observed at one time in certain areas of the Mediterranean and this eating pattern was associated with longevity. The Mediterranean diet has many health benefits, including protection against heart disease, diabetes and some types of cancer. It also appears to protect against Alzheimer’s disease, improve mood and help maintain a healthy weight, and aid in weight loss. I say certain regions because the initial guidelines were based on research and information gathered in the early 1960s on the typical diet of Crete, much of the rest of Greece, and southern Italy. Therefore, it is important to clarify that this is not a diet that reflects the eating patterns of the entire Mediterranean region as is often mistakenly described.
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The Mediterranean diet is not usually based on rare or exotic foods, nor is it about complicated cuisine. Most of the ingredients are easy to find. The original version, particularly the Greek diet that was the prototype for this now popular eating pattern, is based on simplicity. It is a plant-based diet with the main components being vegetables and olive oil. Many of you have requested this Mediterranean Diet Food List and here I present you with a free list (scroll down) of all the foods that can help you follow an authentic. Mediterranean diet.
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The list is based on a traditional Greek Mediterranean diet which is the prototype of most Mediterranean diets. Some unique aspects include the consumption of greens (horta), mainly small fish, and of course the importance of herbs not only for cooking but also for drinking. Herbal drinks are frequently consumed and the benefits of drinking these beverages have been continuously researched.
It’s important to note that a Mediterranean diet is also a sustainable diet, which means eating less meat and going local and seasonal as much as possible. I am very surprised when I see the so-called Mediterranean dishes and almost all of them are made of some kind of meat with vegetables on the side. This is not a typical Mediterranean meal, a typical Mediterranean meal is mainly vegetables and in most cases no meat except for celebratory meals. Less meat means better for the earth.
Another important aspect is the local and seasonal aspect. Try and consume vegetables, fruits and fish that are grown or grown as close to you as possible.
Below, I go through all the food groups following the Mediterranean Diet Food List that you can get for free:
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The key here is to be seasonal and as local as possible. No need to buy imported artichokes for example. What matters most is the way they are cooked and how they are consumed: usually cooked in olive oil and tomatoes, and eaten as a main course. When you can’t access fresh produce I recommend keeping some frozen vegetables on hand like peas, spinach (for quick spanakopita) and green beans.
Same concept, local and seasonal. It should be noted that Greeks consume more lemons in winter which are an important source of antioxidants.
The main sources of dairy are cheese and yogurt. I didn’t include milk in this list, but if you consume it, add it to your list. It should be noted that the dairy consumed within the Mediterranean diet is not low fat.
Red meat is usually eaten once a week and chicken once a week. Meat is not the main attraction in any meal, unless it is a holiday or celebration. Common meat dishes include beef patties with herbs, chicken cooked in tomato, roast chicken or roast lamb.
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Eggs play an important role in the Mediterranean diet. Since there was very little meat in the diet, eggs were a good form of protein and were eaten as a staple food. Eggs are usually eaten as an evening meal or even for lunch with a salad. Usually in omelette form and sometimes fried in olive oil.
Fish are mainly small and fatty. But remember that even in mountainous Greece, fish was not necessarily fresh, but mostly eaten in a cured form. So you can go ahead and use canned sardines and anchovies.
The Mediterranean diet is not a high carbohydrate diet, in fact nutritional analysis shows that only 40% of calories come from carbohydrates. It is the most common carbohydrate bread. Bread accompanies all vegetable dishes. Once a week there will be a dish with pasta, and rice is often mixed with vegetables such as in spinach rice or leek rice.
As noted olive oil is your main source of fat, you use it for cooking, baking and baking. Try and find the freshest extra virgin olive oil you can get your hands on. Get some tips for buying olive oil here.
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Beans play an important role in the Mediterranean diet. We eat them twice a week. In Greece we mostly use dry, but canned can work for convenience.
Items not listed elsewhere will go here. One of my most used pantry items is canned tomatoes that I use when making all those vegetable dishes in the winter.
Greek cuisine is mostly herbal, and some spices are used such as cinnamon sticks, allspice and occasionally cumin. Herbs are also used in beverages, and play an important role in the health benefits of the diet.
This is another aspect of diet that is nutritionally important. Try and include different greens in your diet. In Greece we lightly boil them and serve them with olive oil and lemon. Or you can make a pita (hortopita) with them.
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So now that you have a little background and basics of dieting, it’s time to get started. Fortunately this diet is easy to follow and delicious, so it won’t be too difficult to start. Here are some small changes you can make today:
Now that you have everything you need, check out the Mediterranean Diet Menu Plan. Get the menu by clicking here: Authentic Mediterranean Diet Meal Plan.
Check out our extensive collection of authentic Mediterranean diet recipes by visiting our recipe index. And if you want even more recipes and a Mediterranean Diet Guide that includes 14-day menus, lifestyle tips, you’ll love my book! Check out The Mediterranean Diet Cookbook for Beginners.
Hellenic Ministry of Health and Welfare, Supreme Scientific Health Council. Dietary Guidelines for Adults in Greece. Archives of Hellenic Medicine. 1999;16(5):516-524.
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Keys A, Aravanis C, Blackburn H, Buzina R, Djordjevic BS, Dontas AS, Fidanza F, Karvonen MJ, Kimura N, Menotti A, Mohsek I, Nedeljkovic S, Pudu V, Punser S, Taylor HL, van Buchem FSP. Seven. the country A multivariate analysis of mortality and coronary heart disease. Cambridge, MA and London: Harvard University Press; 1980
Willett WC, Sachs F, Trichopoulou A, Drescher G, Ferro-Luzzi A, Helsing E, Trichopoulos D. The Mediterranean Diet Pyramid: A Cultural Model for Healthy Eating. Am J Clin Nutr 1995 Jun;61(6 Suppl):1402S-1406S.
Elena Paravantes, RDN is a registered dietitian nutritionist, author and consultant specializing in the Mediterranean diet and cuisine. She has been active as a clinician, consultant and lecturer for over 20 years in both the US and Greece. An expert on the Greek Mediterranean diet, her interviews and articles have been published in numerous publications, including CNN, US News and World Report, Prevention, NPR, and Shape. Elena has collaborated with many institutions including Loyola University, Yale University, University of Missouri, Louisiana State University, and the American College of Greece. https://the-28-day-mediterranean-diet.html?___store=goodhousekeeping 34634 28- The Day Mediterranean Diet https:///media/catalog/product/t/h/the-28-day-mediterranean-diet-28978.png 20.76 25.95 USD Instock /Editors’ Picks /Weight Loss /Weight Loss / Health /Food & Recipes /Editor’s Picks /Editor’s Picks /GHK Products /Editor’s Picks /New For You /~Surprise Deal~ /February Favorites ❤️ /February Favorites ❤️ /Cook With Mom /MAGENTO /Fitness/Books & eBooks / Employee Store /gifts for mom /gifts for mom /gifts for mom /gifts for mom 2 6 21 93 102 177 246 249 328 337 377 594 730 1144 1147 1138 132674 <p91674 Weight <p31674 and Boost Your Health with the Mediterranean Diet Made Easy by Good Housekeeping Test Kitchen! Skip the counting and planning and instead celebrate good food with easy-to-use triple testing, nutritionally balanced recipes, daily meal plans, pin lists, and diet tips.
- 60+ recipes for delicious, nutritious meals you’ll actually want to eat, all inspired by the Mediterranean diet
- 4 week meal plans, grocery lists, and places to track your progress, plus meals after the first 28 days Bonus pages for planning
- Expert advice and insight on how to incorporate the Mediterranean diet into your lifestyle and get the most out of every meal
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