In this article, you will find the Best Ways to follow the Mediterranean Diet in 2020.
The Mediterranean diet is a way of eating, which is based on the traditional cuisine of countries bordering the Mediterranean Sea.
While there is no single definition of the Mediterranean diet, it is typically high in vegetables, fruits, whole grains, beans, nut and seeds, and olive oil.
It is considered to be the healthiest food all around the world because it mostly contains the food we get from nature.
Research suggests that the benefits of following a Mediterranean-style eating pattern may be many.
Like improved weight loss, better control of blood glucose (sugar) levels and reduced risk of depression, to name a few.
Eating as the Mediterranean has also been associated with reduced levels of inflammation, a risk factor for heart attack, stroke and Alzheimer’s disease.
Why should you start the Mediterranean Diet Meal Plan?
There are many reasons why you should start the Mediterranean Diet Meal Plan:-
1. Mediterranean foods help in Weight Loss
2. Mediterranean food is good for the heart
3. Mediterranean Diet is good for diabetes
4. Mediterranean Diet is best for vegetarian
1. Use Olive oil to cook
If you all we’re cooking with vegetable oil or with coconut oil then you should switch to extra virgin olive oil.
If you want to follow the Mediterranean diet plan because of its awesome health benefits.
Olive oil is rich in monounsaturated fatty acids, which may improve HDL cholesterol, the “good” type of cholesterol.
HDL cholesterol ferries “bad” LDL particles out of arteries, according to a 2017 study in Circulation(link).
Olive oil is the only type of oil used for cooking Mediterranean foods.
Where you can use olive oil regularly?
You can use olive oil in homemade salad dressings and vinaigrettes. Drizzle it on finished dishes like fish or chicken to boost flavor.
Swap butter for olive oil in mashed potatoes, pasta and more.
This is the Best Ways to follow the Mediterranean Diet in 2020
2. Eat more Fish and Seafood
When following the Mediterranean you should increase the amount of fish you consume.
Because it is a protein powerhouse and gives your body a major boost.
You can have fish like salmon, sardines, and mackerel. Eating there fishes is the best ways to follow the Mediterranean Diet in 2020.
Because they are rich in lean protein, selenium, vitamin B, and vitamin D and also in heart and brain-healthy Omega-3. (click to know more)
If you can’t manage to eat everyday or in a day or two then you should one of each week as fish night where your main course meal is fish.
You can cook fish using foil packets and paper parchments by doing it in a less messy way too.
Try incorporating it in some of your favorite foods, like tacos, stir-fries, and soups. (click here for recipes)
Fish and seafood: Salmon, sardines, trout, tuna, mackerel, shrimp, oysters, clams, crab, mussels, etc.
3. Veggies for life
Seriously, guys, I am not kidding about eating a vegetable while you are on the Mediterranean diet actually it is the major portion of a Mediterranean diet.
Many types of research have proved that eating green plants like spinach or having 6-7 different fruits a day could seriously reduce the risk of dying from cancer or heart diseases.
In another study, having more than five servings a day reduced the risks of heart attack, stroke, cancer or early deaths.
You can add avocados, asparagus or even mushrooms for breakfast and even add spinach to your snacks. (CLICK HERE)
Vegetables: Tomatoes, broccoli, kale, spinach, onions, cauliflower, carrots, Brussels sprouts, cucumbers, etc.
4. Eat Fruits for Desserts
Fruits are considered to be a major source of fiber and all the necessary vitamins and proteins.
Like eating an apple keeps our health in check and reduce the risks of cardiovascular diseases and other major health problems.
Adding 6-7 fruits a day to your diet will help you a lot and it is important to eat that many fruits daily if you want to follow the Mediterranean diet wholly.
Different types of fruits help to keep our sense organs healthy like eating oranges or any other sour fruits help our body with Vitamin-c.
Which keeps our eyes healthy and many other fruits have different positive effects on our body. (click here to know more)
You can have fruits like- Apples, bananas, oranges, pears, strawberries, grapes, dates, figs, melons, peaches, etc.
5. Eat Whole Grains
Eating whole grains when they are not tampered with, “tampered” means they are not colored or washed before packed.
Then only they pack some health benefits with processed or washed grains that don’t have that much of nutrients in them.
Eating a bowl of hot oatmeal as a morning breakfast really gives you the necessary morning energy boost.
Barley is also rich in fiber. (Click here to know more)
Combine Barley with some fresh mushrooms for a steamy satisfying hot soup. (click here for recipes)
You can also have Popcorn as it is also a whole grain as long it is air-popped, eat it without adding butter.
I know from my experience that switching directly from eating processed to eating completely whole grain food is hard.
So I want you guys to take it slow and at first, you can eat half whole grain and half processed food.
And also you might face the problem of not finding whole-grain foods while shopping.
So in order to confirm which food is a whole grain and which one is not, you can look for the word “Whole Grain” or “Whole” written on the food packet.
Try these – Whole oats, brown rice, rye, barley, corn, buckwheat, whole wheat, whole-grain bread, and pasta.
6. Have Nuts and Seeds
Start eating Nuts as soon as possible.
Instead of eating processed foods like crackers, cookies, cereal bars, and chips keep a handful of Almonds instead.
Studies show that people who reduce eating processed or junk foods and eat Nuts. (click here to know more)
It reduces the number of empty calories added sugar and sodium.
Plus, nuts contain more fiber and minerals, such as potassium, than processed snack foods.
Eat these- almonds, walnuts, macadamia nuts, hazelnuts, cashews, sunflower seeds, pumpkin seeds, etc.
7. Eat Legumes
Guys start eating Legumes as they are low in fat, contain no cholesterol, and are high in folate, potassium, iron, and magnesium.
They also contain beneficial fats and soluble and insoluble fiber.
This is the Best Ways to follow the Mediterranean Diet in 2020.
A good source of protein, legumes can be a healthy substitute for meat, which has more fat and cholesterol.
As you guys know that Protein is good for our muscle growth and development. (Click here for benefits)
Eat these- Beans, peas, lentils, pulses, peanuts, chickpeas, etc.
8. Eat Pasta
Pasta is part of a good diet – it provides energy for all the work you are going to do the whole day. (click for benefits of eating pasta)
Pasta is great for adding other health foods and making it tasty and healthier.
It keeps you fuller longer and keeps you from eating any junk food.
As a filling dish, you won’t be quick to follow your pasta meal with unhealthy foods.
It’s affordable and is cheaper than many other fast cooked foods present in the market.
Because it has cheap ingredients, pasta is consistently an affordable meal.
Pasta is best for the person who is conscious of their cholesterol and sodium levels as it has low sodium levels and is cholesterol-free.
Few Pasta Dishes- (Click here)
9. Eat less Red Meat
Is red meat bad for you? (study)
The answer is maybe it could be or can not you all must have anything in excess is bad for health.
The same goes for Red meat as consumption of it in a controlled way is okay but eating it in excess may result in obesity, cancer and many other heart diseases. Many results have proved this.
Because of concerns that these foods are linked to heart disease, cancer, and other ills.
10. Eat Less Salt
Salt is the necessary part of our body as our body needs sodium which comes with salt more than we need sugar.
But eating too much of it may increase the risk of high blood pressure, heart diseases, and stokes.
Vice-versa may cause low blood pressure and also increase the stress on the heart and blood vessels.
Why eat less salt? (click here to know more)
11. Drink Some Red Wine
Red Wine is the only wine of all the wine which has more positive health effects as it is very low on alcohol and is completely manufactured by fermenting fruits.
Red wine lowers the risk of heart diseases, stroke, and even early death dramatically. (Click here to know more)
It helps in maintaining the amount of good HDL cholesterol in the blood.
Having “Red Wine” while dinner is a good choice.
12. Drink more water
As you know our body is composed of about 60% water and it needs continuous replenishment.
Water mainly maintains the flow of bodily fluids. (Click to know more)
The functions of these bodily fluids include digestion, absorption, circulation, creation of saliva, transportation of nutrients, and maintenance of body temperature.
Lack of bodily fluids increases the risks of any problem in our body and our daily life may crumble.
Drink almost 7-8 glasses of water to maintain normal water levels, don’t drink too much it increases pressure on your heart and blood vessels.
To keep a check on whether you are drinking water time to time set reminder in your smartphone or smart swatch.
Drinking water regularly like this is the Best Ways to follow the Mediterranean Diet in 2020.
13. Eat Eggs
As you all know that eggs are a very good source of inexpensive, high-quality protein.
Out of which more than half the protein of an egg is found in the egg white.
It includes vitamin B2 and lower amounts of fat than the yolk.
Eggs are rich sources of selenium, vitamin D, B6, B12 and minerals such as zinc, iron, and copper. (Click here to know more)
Try to eat eggs daily while having breakfast or else combine it with other foods.
You can eat eggs of– Chicken, quail and duck eggs.
14. Eat some Dairy Products
Not every dairy product is bad for health on low quantity but if you are loads of cheese in once then it’s going to affect you.
Dairy products are very important for building healthy bones and for maintaining a healthy weight.
Dairy products are also healthy for your teeth and gums by reducing your risk for gum diseases.
Dairy products are high in calcium, vitamin D, vitamin A, magnesium, zinc, and protein.
This is one of the Best Ways to follow the Mediterranean Diet in 2020.
Eat dairy products like– cheese, yogurt, Greek yogurt, etc.
15. More Seasoning
Seasoning means season your food with different spices because spices don’t add any fats, calories, fats sugar or salt.
Which is already in your food it simply enhances your food tastes.
You want the spices in your food to enhance the dish you are preparing rather than overpowering it.
Try these seasoning which is good for both health and your taste buds– Allspice, basil, bay leaves, black pepper, caraway seeds, cayenne, and chili powder.
Chinese five-spice, cinnamon, cloves, coriander, cumin, and curry powder.
Dill, garlic powder, ground ginger, Italian seasoning, marjoram, and mint.
16. Drink Fruit Juices
Drink fruit juices that are homemade not the juices you buy at the market.
If you don’t have any means of making fruit juices at your home then you can search for juices that are labeled with no added sugar.
Because fruits are themselves much sweeter in taste and on that it is added with sugar then it might cause you problems in the long run.
Use fruit blender instead of the juicer as it will retain all the healthier properties present in the fruit.
Add pieces of vegetables, or even nuts to manage the sweetness of the juice.
Fruits such as- apple, oranges, melon, banana
17. Eliminate Fast foods
Fast food is the main reason for the deteriorating health and lives of modern humans.
However, instead of eating deep-fried fast food you could eat air fried food as the name suggests food fried by this technique does not require oil and any other type of fats.
Fast foods are filled with high levels of fat, which are called saturated fatty acids.
These fats can raise blood cholesterol levels and lead to an increased risk of cardiovascular diseases.
Due to additives present in such food, cancer becomes another risk for the person consuming this food.
There is no healthy version of fast food. So you should completely stop eating fast food as soon as possible. (studies on fast foods)
18. Sweeten your meal Naturally
Many prestigious institutes have proved that eating sugar in an uncontrolled way leads to serious health issues.
For instance, diabetes, heart attack, and even high blood pressure.
Sugar is not even a necessary element for our body as it does not have any sort of positive effects on our health.
So you all must be thinking “How are you even able to sweeten food without sugar?”
The answer is by adding fruits to your food and you can even use Sugar-free Sugar and honey also which is easily available.
As the Mediterranean does not eat factory-produced sugar they just use the sweeten substance they get from nature.
19. Plan out your Meals
Start planning your meals in advance, form a Mediterranean diet meal plan to follow in the coming week.
Planning meals beforehand is the Best Ways to follow the Mediterranean Diet in 2020
This way you can aim to have nutritionally well-balanced meals throughout the week.
For instance, you guys can make sure that you have the required veggies, proteins and grains for your dinner.
By doing this you can have a well balanced Mediterranean diet breakfast.
The main benefit of planning out our meals weekly is that it allows you to take full control of your own nutritional needs.
20. Savor Every Bite
If you wanna follow the Mediterranean diet than you have to do some changes in your daily lifestyle too.
Instead of gulping down the food in front of T.V. sit and eat with your family and friends to savor what you are eating.
As a result, you will not only enjoy the company of your near ones the food will be more tastier and healthier.
And try to eat slowly and properly chew every bite instead of gulping it down your throat.
21. Take a Walk
Guys walking is the only type of exercise that is free.
It has many health benefits such as it increase cardiovascular fitness, strengthen bones, reduce excess body fat, and boost muscle power and endurance.
Above all, it is a great way to maintain your overall health and is also the best way to follow the Mediterranean diet.
Just by walking for 30 minutes can have many great benefits.
What is not allowed on the Mediterranean diet?
The Mediterranean Diet mainly emphasizes on eating everything we get from nature and which is not adulterated for example Vegetables, fish, legumes etc. It strongly prohibits eating red meat, added sugar, refined grains etc.
How do I follow a Mediterranean diet?
Just follow our steps to eat like the Mediterranean’s
1. Eat more and more vegetables
2. Eat less Red Meat
3. Use more Seafood
4. Eat more Dairy Products
5. Use Spices
6. Start Eating WholeGrains
7. Eat healthy fats
8. Eat less Salt
Can you eat peanut butter on the Mediterranean diet?
Yes, you can definitely eat peanut butter on the Mediterranean Diet, as they are high on natural oils. You can have peanut butter like this:-
7-8 walnuts or pecans, 20 peanuts, or 12-15 almonds Aim for 1-2 servings of nuts or seeds and 1-2 servings of legumes per day.
What do you eat on the Mediterranean Diet?
You should 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.
What is Mediterranean Diet?
Mediterranean Diet is a type of diet which is inspired by the eating habits of Italy and Greece in the 1960’s. The main components of mediterranean Diet are eating legumes, seafood, Olive Oil etc.