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The Mediterranean Diet
Mediterranean diet
What is the "Mediterranean" diet?

Mediterranean diet is a diverse term used among many diets across the Mediterranean area. This Mediterranean diet is intertwined with differences in culture, ethnic background, religion, economy and agricultural production around 16 countries in the Mediterranean area. However, those diets have some common features reflecting its uniqueness on the balanced nutritional composition and its unique ingredients.

Most of these diets are consist of crisp, leafy greens, deep purple grapes, ruby-red salmon carrots, and nutty, crunchy farro, Greek yoghurt topped with figs, dates, and a drizzle of honey. The Mediterranean diet combines the fundamentals of healthy eating plus a splash of tasty olive oil and feasibly a glass of red wine. Additionally, it will limit unhealthy fats that are ideal for the heart-healthy eating plan. The Mediterranean diet discourages saturated fats and hydrogenated oils.

Many Mediterranean diets are composed of the following ingredients.



Benefits of the Mediterranean diet



Key components of the Mediterranean diet

The main feature of the Mediterranean diet is that it can be enjoyed with family and friends with its diversity. If you are a fan of the Mediterranean diet you can introduce it to your family and friends during a party. The Mediterranean diet highlights consuming mainly plant-based foods, substituting butter with healthy fats such as olive oil and canola oil, using herbs and spices instead of salt to increase the flavour of foods, limiting red meat only for special occasions, eating fish more often especially salmon.

Most likeable character in the Mediterranean diet is red wine, however, only a moderate amount is recommended. It is important to keep in mind that water should be your main beverage on a Mediterranean diet. Olive oil is the primary healthy fat of the Mediterranean diet and is used for cooking, baking, sauces, vinaigrettes, and more.

How to get started

The Mediterranean diet is a wonderful and healthy way to eat. So this is a great opportunity to people who are fed up of trying vegan and vegetarian diet plans due to its bad taste. These are some foods to eat and foods to avoid in the Mediterranean diet.

Foods to Eat



Foods to avoid



Though there is not one defined Mediterranean diet, this way of eating is generally rich in healthy plant foods and relatively lower in animal foods, with a focus on fish and seafood. At the end of the day, the Mediterranean diet is incredibly healthy and satisfying. You won't be disappointed.

Following are some famous Mediterranean diets according to the country.

Italian meal
The main meal. A typical Italian lunch has an antipasto, a primo (soup, rice, or pasta), a secondo (meat or fish), contorni (vegetables), and a dolce (sweet) all small portions, of course.

Light meal - A typical dinner might include soup, cold cuts, or a small plate of pasta, served with vegetables and a small piece of cheese.

Spanish meal
The main meal consists of multiple courses and wine. Vegetable, bean, or seafood soup (often rice, potato, or pasta-based). Fresh fish or seafood, roast chicken or lamb, fried potatoes, or rabbit stew Green salad or vegetables. Flan, a light pastry, fresh fruit, or ice cream. Coffee and liqueur or wine.

The late-afternoon snack in Spain is called la merienda. Snack time can be anything from a piece of French-style bread with a piece of chocolate on top or bread with chorizo sausage, ham, or salami.

Greek meal
In main meal, there might be a pot of soup, a village salad, or horiatiki, a platter of olives and feta cheese, bread, slow roasted vegetables, meat, such as lamb or goat, seafood dishes, fried potatoes, and more. There is always plenty of olive oil to season the food. And it is famous that Greek meal is shared with friends and family members to gather on a regular basis.

Moroccan meal
A typical lunch meal begins with a series of hot and cold salads, followed by a tagine or Dwaz. Often, for a formal meal, a lamb or chicken dish is next, or couscous topped with meat and vegetables.

Lebanese meal
Lebanese cuisine is a Levantine style of cooking that includes an abundance of whole grains, fruits, vegetables, starches, fresh fish and seafood. Poultry is eaten more often than red meat, and when red meat is eaten. It also includes copious amounts of garlic and olive oil, often seasoned by lemon juice.

North African meal
Cuisine. In Maghrebi cuisine, the most common staple foods are wheat (for khobz bread and couscous), fish, seafood, goat, lamb, beef, dates, almonds, olives and various vegetables and fruits. Because the region is predominantly Muslim, halal meats are usually eaten.
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