Before you buy it, meditate on the Mediterranean diet
This well-rounded diet may sometimes lead to weight gain due to absence of precise rules about a prescribed eating style. Here is how to navigate that
The Mediterranean diet is considered one of the most wellrounded diets that can help to promote your health by keeping heart diseases at bay and keeping cholesterol levels in check. However, while the diet is known for weight loss, you might actually end up putting on weight as there are no exact rules about the eating style. It can also lead to stomach problems, especially if you have digestive diseases such as celiac disease. Dietitian Garima Goyal helps us break down the ins and outs of it.
Emphasis on whole foods and olive oil
The Mediterranean diet is inspired by the dietary habits of people in Mediterranean countries such Greece, Italy, and Spain. “It emphasises whole, minimally processed foods, with an abundance of fruits and vegetables, to provide essential vitamins, minerals and antioxidants,” says Goyal. Olive oil is a cornerstone of this diet, serving as the primary source of healthy fats that promote heart health.
What to remember EMPHASISE PLANTBASED FOODS
Make fruits and vegetables the mainstay of your meals. Aim to fill your plate with a colourful variety of produce, as they provide vitamins, minerals, fibre and antioxidants.
MODERATE PROTEIN INTAKE
Include a variety of protein sources such as fish, poultry, legumes and nuts. These options offer a mix of essential nutrients while helping to maintain a balanced diet. Limit red meat and processed meats.
INCORPORATE FATTY FISH
Fatty fish like salmon, mackerel and sardines are excellent sources of omega-3 fatty acids. Aim for at least two servings per week to support cardiovascular health.
CHOOSE WHOLE GRAINS
Opt for whole grains over refined grains. Whole wheat, brown rice, quinoa and oats provide more fibre, vitamins and minerals. They also contribute to better blood sugar control.
LIMIT PROCESSED FOODS
Minimise the consumption of processed and refined foods, including snacks, sugary beverages and foods high in unhealthy fats. Stick to whole, minimally processed options for better overall health.
FOLLOWING IT WITHOUT THE COMPLETE INFORMATION COULD LEAD TO STOMACH PROBLEMS FOR THOSE WITH ISSUES SUCH AS CELIAC DISEASE OR LACTOSE INTOLERANCE
FRUITS AS DESSERT
Instead of reaching for sugary desserts, satisfy your sweet tooth with fresh fruits. They offer natural sweetness along with vitamins, fibre and antioxidants.
USE HEALTHY FATS
Choose extra virgin olive oil as your primary cooking oil and for salad dressings. This type of oil is rich in monounsaturated fats and antioxidants, contributing to heart health.