Want to try the Mediterranean diet but don’t know where to start? Wondering what are the health benefits and how it can help weight loss? Need some info on foods to include and which to avoid? Then read on for my lowdown on the Mediterranean diet for beginners…
What is the Mediterranean diet?
The Mediterranean diet is inspired by the eating habit of people who live in the sun-kissed countries that surround the beautiful Mediterranean Sea. Picture yourself strolling through the vibrant markets of Greece, Italy, and Spain, picking out the freshest veggies, whole grains, and delicious high-quality proteins.
“But I live in a place where the sun doesn’t shine much!” I hear you say. Well you can still follow the principles of Mediterranean Diet, you just need to know what foods to include in your shopping list and what to avoid.
This diet isn’t about deprivation or counting every single calorie. It’s all about enjoying the flavours and wholesome ingredients that make Mediterranean cuisine so amazing.
You can load up your plate with fresh vegetables, whole grains, and proteins like fish, poultry, pulses, seeds and nuts.
But we’re not skimping on the fats either. This way of eating has plenty of healthy fats, especially olive oil!
So go ahead, why not take on the Mediterranean diet and let your taste buds explore the flavours of the Mediterranean Sea. It’s a delicious way to a healthier, happier you!
Why is it so good for you?
The Mediterranean diet is rich in powerful antioxidants, fibre, healthy fats, and potassium. It’s a fantastic way to protect yourself from inflammation and oxidative stress. And it avoids the harms of saturated and trans fats, as well as processed foods and sweet treats, which it only indulges in occasionally.
But the real power of the Mediterranean diet lies in its ability to prevent chronic diseases like cardiovascular disease and type 2 diabetes. Studies have also shown that it can reduce the risk of certain types of cancer and even improve cognitive function to help keep your brain sharp and prevent the onset of Alzheimer’s disease.
Is it good for losing weight?
Yes!
Not only does it have a whole host of health benefits, but it’s also a great option for people who want to lose weight or maintain a healthy weight. The diet is all about eating whole, nutrient-rich foods that are filling and satisfying, so you can feel full without consuming too many calories.
But here’s the best part: the Mediterranean diet is not one of those boring, restrictive diets that leave you feeling deprived and grumpy. Instead, it celebrates a wide variety of delicious foods and that means it’s a sustainable way of eating that you can enjoy for years to come.
If you’re following the Mediterranean diet as a beginner and are trying to lost weight, check out theses easy snack ideas on the Mediterranean diet and my 7-day Mediterranean Diet Meal Plan.
What foods does The Mediterranean diet encourage?
FRUIT AND VEG
Fruit and veg are so important in any healthy diet – they’re packed with so many nutrients that they can help protect against all sorts of chronic diseases. Plus, they’re low in calories, high in antioxidants, and come in a rainbow of colors that look as good as they taste! So don’t be afraid to mix it up and try new things. The more variety you can get in your diet, the more nutrients you’ll be able to pack in. Go ahead and eat the rainbow!
WHOLE GRAINS
Examples: brown rice, quinoa, whole wheat bread, crackers or pasta, oats, whole grain breakfast cereal and barley.
A great recipe to try: Lemon Chicken Quinoa Salad
Whole grains are an important part of a healthy diet and are associated with numerous health benefits. Here are some reasons why:
- They are nutrient-dense: these grainy delights are packed with important nutrients such as fibre, vitamins, and minerals. They contain more nutrients than refined grains, which have been processed and stripped of their nutrients.
- They lower risk of chronic diseases by reducing the amount of bad cholesterol and improving blood sugar levels in your system.
- They promote satiety. Whole grains are more filling than refined grains, which can help you feel full and satisfied and prevent overeating. This can be beneficial for losing weight.
- They improve digestion. The fibre in whole grains helps to keep your digestion in top shape and prevents constipation. Fibre can also help promote the growth of those healthy gut bacteria.
- They lower inflammation. Whole grains contain antioxidants and other anti-inflammatory compounds that can help reduce inflammation and keep your body running like a well oiled machine.
So why not swap your refined grains for some whole grain alternatives? Your body will thank you for it!
Try my tasty Slow Cooker Chicken and Barley Soup to increase your whole grains.
LEGUMES
Examples: beans, lentil, peas and chickpeas
A great recipe to try: Roasted Sweet Potato Hummus
Legumes are packed with dietary fibre and are low in fat, which means they can help lower bad cholesterol and keep your heart happy. They are also high in protein, making them a fantastic alternative to animal protein. Legumes are loaded with essential nutrients such as iron, magnesium, potassium and B vitamins, giving your body the fuel it needs to function at its best.
If you want to be a legume-lover, try adding them to soups, stews, or salads. You can also try making a delicious hummus with chickpeas or lentils. With so many tasty options, it’s easy to incorporate them into your diet and reap their amazing health benefits.
NUTS AND SEEDS
Examples: Almonds, walnuts, macadamia nuts, hazelnuts, pistachios, sesame seeds, pumpkin seeds, flaxseed, and chia seeds.
A great recipe to try: Homemade Granola Clusters
Nuts and seeds are tiny but they are very nutrient dense. Each type of nut and seed offers a unique blend of nutrients that can do wonders for your body. Almonds, for instance, are bursting with vitamin E, while pumpkin seeds are jam-packed with iron and zinc.
Despite being high in calories, nuts and seeds are a smart snack choice for those aiming to shed some pounds. Their high fibre and protein content can help keep you feeling full for longer and curb those pesky cravings for less healthy snacks.
That said, portion control is key when it comes to incorporating nuts and seeds into your diet, so be sure to enjoy them in moderation.
OLIVE OIL
When it comes to fats, the Mediterranean diet gives a standing ovation to olive oil! Not only does it add delicious flavor to your dishes, but it also provides many health benefits.
It is anti-inflammatory and chock-full of omega-3 unsaturated fat, making it fantastic for your heart, skin, digestion, and cognitive function. Just be sure to choose the highest quality extra virgin olive oil you can get your hands on, as it will have an even higher level of antioxidants to boost those health benefits even more! If you’re starting the Mediterranean diet then grab yourself a bottle.
FISH AND SEAFOOD
Examples: Salmon, trout, tuna, sardines, mackerel, cod, shrimp, and many more!
A great recipe to try: Mediterranean Salmon Tray Bake
Fish and seafood are pretty good for you! Here’s why:
Omega-3 Fatty Acids: Fish (especially the oily kind) and seafood are full of omega-3 fatty acids, which are very important for your brain and heart health. They can reduce inflammation, lower blood pressure, and decrease your risk of heart disease.
High-Quality Protein: Fish is packed with protein and all of the essential amino acids your body needs to build and repair tissues. This can help you maintain muscle mass and even help with weight management.
Vitamins and Minerals: Fish and seafood have vitamins and minerals like vitamin D, vitamin B12, and iodine.
Low in Saturated Fat: Fish and seafood are usually low in saturated fat. They also have unsaturated fats, like omega-3s.
Easy to Digest: they are pretty easy to digest and are a great source of lean protein. This makes them a great choice for anyone with digestive issues or those who wants to keep their weight in check.
POULTRY
Examples: chicken and turkey.
Not only is poultry delicious, but it’s also a source of high quality protein that your body needs. Plus, if you’re watching your fat intake, poultry is a great option – just make sure to remove the skin.
And the benefits don’t stop there! Poultry is also loaded with vitamins and minerals like vitamin B6, vitamin B12, and zinc. Whether you’re in the mood for chicken, turkey, or any other type of poultry, there are so many ways to prepare it.
Best of all, it’s quick and easy to cook, making it the perfect choice for those busy weeknight dinners.
Why not try some of these tasty chicken recipes:
Mediterranean Chicken and Vegetables
RED MEAT
Examples: beef, lamb
A great recipe to try: Homemade Lamb Koftas
Red meat is a great source of high quality protein that your body needs, as well as important nutrients like iron, zinc, and B12. But here’s the thing: too much red meat can lead to some health problems, like an increased risk of heart disease. That’s why on the Mediterranean diet, they tend to go for white meat instead. It’s lower in saturated fat and cholesterol, which makes it a healthier choice overall.
But don’t worry, you don’t have to say goodbye to red meat altogether. Just make sure to choose lean cuts and limit your intake to 1 serving per week. That way, you can still enjoy all the benefits of red meat without putting your health at risk.
DAIRY
Examples: cheese, eggs and yoghurt.
A great recipe to try: Egg Muffins with Cheddar and Broccoli
Who doesn’t love a bit of dairy? Cheese, milk, yoghurt – they’re all tasty and can be a great source of nutrients to help you stay healthy. Dairy is rich in calcium, protein, vitamin D, vitamin B12, and potassium – all things your body needs to stay strong. Plus, some types of dairy, like yoghurt and kefir, even have probiotics that can help keep your gut healthy.
But, like with most things in life, too much of a good thing can be bad. Some dairy products, like certain cheeses, can be high in saturated fat and calories, so it’s best to enjoy them in moderation.
HERBS AND SPICES
You might think that herbs and spices are just there to add flavour to our meals, but they can also provide a wide range of health benefits due to their natural properties. Many herbs and spices contain antioxidants. Some such as ginger and turmeric are anti-inflammatory.
And if you’re someone who struggles with digestion, herbs and spices like peppermint and fennel can stimulate the production of digestive enzymes, making it easier for your body to break down food.
So, don’t be shy about adding some fresh or dried herbs and spices to your meals as there are so many health benefits.
Mediterranean Diet for Beginners: What Foods are Not Included?
The Mediterranean diet emphasises whole, nutrient-dense foods while minimising highly processed and sugary foods. If you’re a beginner on the Mediterranean diet then remember that the following foods are generally avoided or limited:
- Processed foods – these types of food are often very high in fat, sugar and additives which is why processed foods are bad for you leading to a decrease in your gut health and can lead to type 2 diabetes.
- Processed meats: Sausages, bacon, and deli meats are consumed in small amounts or avoided altogether. High consumption of processed meats have been associated with bowel cancer.
- Sugar – it contains only calories and no other nutrition. Sugar rots your teeth and causes spikes in blood sugar (which then causes hunger pangs and more sugar cravings when the spike crashes back down). Cakes, cookies, sweet and other sugary foods are consumed sparingly on the Mediterranean diet.
- Refined grains: White bread, white rice, and other refined grains are limited in favour of whole grains.
- Sugary beverages: Soda, energy drinks, and fruit juices with added sugar are avoided.
- Trans fats: Processed foods containing trans fats, such as margarine, fried foods, pastries, pies, biscuits and cakes avoided. Look out for “partially hydrogenated fat/oil” on the ingredients list. Trans fats are known to raise bad cholesterol levels and cause inflammation in the body leading to the development of chronic diseases.
The Mediterranean diet is a champion when it comes to keeping you healthy and feeling your best! It’s all about embracing whole, unprocessed foods and giving those sugary and highly processed snacks the boot.
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