Mediterranean Diet Guildlines

The Mediterranean Diet is based on the traditional foods that people used to eat in countries like Italy and Greece back in Jesus day and then updated in the year 1960. This diet was typically prescribed in the studies that showed it to be an effective way of eating. The book Dr. Don Colbert published, "What Would Jesus Eat?", has helped me understand this way off eating in a biblical manner.

Consider all of this as a general guideline, not something written in stone. The plan can be adjusted to individual needs and preferences. Researchers noted that these people were exceptionally healthy compared to Americans and had a low risk of many killer diseases. 
In my studies, I realized that I have  to eat bread and legumes sparingly, as they inhibit my digestion, and create belly bulge. 
These are some examples of studies confirming its health benefits:

Boost your heart health: Diet alone could boost your heart health

Reach your ideal weight:
 Mediterranean style diet have more long term benefits and lose weight safely

Control your blood sugar: Mediterranean diet could help you prevent high blood sugar

Improve bones health: People from the Mediterranean countries have lower rates of hip fractures

Improve your brain health:
 Antioxidants found in fruits and vegetables play an important role in cognitive capacity

Foods to Avoid

You should avoid these unhealthy foods and ingredients:

Added sugar: Soda, candies, ice cream, table sugar and many others.

Refined grains: White bread, pasta made with refined wheat, etc.

Trans fats: Found in margarine and various processed foods.

Refined Oils: Soybean oil, canola oil, cottonseed oil and others.

Processed meat: Processed sausages, hot dogs, etc.

Highly processed foods: Everything labelled “low-fat” or “diet” or looks like it was made in a factory.

You MUST read ingredients lists if you want to avoid these unhealthy ingredients.

Foods to Enjoy

Whole, single ingredient foods are the key to good health.

Vegetables: Tomatoes, broccoli, kale, spinach, onions, cauliflower, carrots, Brussels sprouts, cucumbers, etc.

Fruits: Apples, bananas, oranges, pears, strawberries, blueberries, grapes, dates, figs, melons, peaches, etc.

Nuts and Seeds:
 Almonds, walnuts, Macadamia nuts, hazelnuts, cashews, sunflower seeds, pumpkin seeds and more.

Grain:  Whole grains, pasta, rice, quinoa

 Beans, peas, lentils, peanuts, chickpeas, etc.

Tubers:  Sweet potatoes, turnips, yams

Fish: Salmon, sardines, trout, tuna, mackerel, halibut, snapper

Poultry: Free-Range Chicken, duck, turkey and more.

Red Meat:  Grass-fed Beef, bison, lamb (sparingly)

Eggs: Free-Range Organic Chicken, quail and duck eggs.

Dairy: Grass-fed cheese, Organic Greek yogurt, etc.

Herbs and Spices: Garlic, basil, mint, rosemary, sage, nutmeg, cinnamon, pepper, etc.

Healthy Fats:
 Extra virgin olive oil, coconut oil, grass-fed butter, olives, avocados and avocado oil.

The diet prescribed in the studies is high in plant foods, and relatively low in animal foods.
However, eating fish is recommended several times a week.
The Mediterranean lifestyle also involves regular physical activity, sharing meals with other people and enjoying life.
  1. Fish
    Wild salmon has around 39 grams of protein per serving and a more reasonable amount of omega-6s, so the heart-healthy omega-3's aren't overwhelmed. Get wild-caught! 99 percent of Atlantic salmon is being farm-raised and soy-fed, reaping nowhere close to the same benefits that wild salmon does.
  2. Vegetables and Fruit
    Vegetables and Fruit
    Get your greens in DAILY! Salads are a great way to do that with that "crunch" we all crave. Ad strawberries, blueberries and nuts for that extra zing. Try balsamic, honey lemon, or raspberry vinaigrette dressings.
  3. Greek Organic Yogurt
    Greek Organic Yogurt
    Get a Yogurt that uses only natural ingredients with milk from grass-fed cows. Add chia seeds, organic stevia and blueberries to make your belly happy, as well as your tastebuds.
  4. Healthy Snacks
    Healthy Snacks
    These are acceptable snacks: - A handful of raw nuts (not roasted) - Berries or grapes - Baby carrots - Greek yogurt with Stevia - Apple slices with almond butter
  5. What to Drink
    What to Drink
    Water should be your go-to beverage on a Mediterranean diet. It includes 4 oz of red wine per day. OrganicCoffee and tea are also completely acceptable, but avoid sugar-sweetened beverages and fruit juices, which are very high in sugar.
  6. Sample 1 Week Menu
    Sample 1 Week Menu
    A tasty sample menu for you to follow. You can adjust to your taste. Remember whole, natural foods are what is on the Mediterranean diet and what Jesus ate.
  7. Flat and Whole Grain Bread
    Flat and Whole Grain Bread
    Ezekiel bread is a sprouted ancient grain bread made with absolutely no sugar added. It comes in both classic sliced or tortilla wraps and packs in some extra flavor for your avocado toast or turkey sandwich. One slice has only 80 calories and a whopping 3 grams of fiber!
  8. Hummus
    Hummus can be a healthy dip or spread made simply by blending cooked garbanzo beans, olive oil, lemon juice, garlic, and spices of your choice. This is loaded with protein and a craving controller. It is perfect for using as a dip with veggies like celery or cucumber. Try different flavors like roasted red pepper, sundried tomato, or spicy jalapeno.
  9. Cage Free Organic Eggs
    Cage Free Organic Eggs
    Don't fall for the 'egg-whites only' option anymore. Research has proven that the taboo of eating the yolk is no longer because the yolk is actually the best part of the egg and its choline will aid weight loss. Make an omelet or bake up some egg muffins to grab on the go. You'll get a healthy dose of protein and get in some of that good cholesterol.
  10. Olives and Olive Oil
    Olives and Olive Oil
    Extra virgin olive oil has been cold-pressed from olives and it extremely useful in savory cooking. Filled with monounsaturated fats, EVOO is linked to helping reduce the risk of heart disease and may even help in fighting cancer. This kind of fat has also been seen to encourage weight loss by breaking down belly fat.
  11. Lemons
    Whether you're squeezing it into your water, tea, or over your chicken, lemon is a nutritional way to amp up your diet because you'll get a dose of vitamin C and waist-whiting detox benefits.
  12. Chia Seeds
    Chia Seeds
    One of the best plant-based sources of omega-3s, with major anti-inflammatory properties and lessen the chances of heart disease. In just two tablespoons of chia seeds, you'll get 11 grams of fiber, which also keep you satisfied. Make a chia seed pudding or supercharge your breakfast smoothie. They're also great as a topping for oatmeals and yogurts.
Mediterranean Sample Menu

This is a sample menu for one week on the Mediterranean diet.
Feel free to adjust the portions and food choices based on your own needs and preferences.

Breakfast: Greek yogurt with strawberries/blueberries.
Lunch: Whole grain pita sandwich with vegetables and avocado.
Dinner: A tuna salad, dressed in olive oil. A piece of fruit for dessert.

Breakfast: Grab and Go Egg Muffin
Lunch: Leftover tuna salad from the night before.
Dinner: Salad with tomatoes, olives and feta cheese.

Breakfast: Omelet with veggies, tomatoes and onions. A piece of fruit.
Lunch: Whole grain sandwich, with cheese and fresh vegetables.
Dinner: Zoodles with Organic speghetti sauce with grass-fed beef.

Breakfast: Yogurt with sliced fruits and nuts.
Lunch: Leftover lasagne from the night before.
Dinner: Broiled salmon, served with brown rice and vegetables.

Breakfast: Eggs and vegetables, fried in olive oil.
Lunch: Greek yogurt with strawberries, oats and nuts.
Dinner: Grilled lamb, with salad and sweet potato.

Breakfast: Grab and Go Banana Walnut Muffin and Apple
Lunch: Whole grain pita sandwich with vegetables.
Dinner: Mediterranean pizza made with whole wheat, topped with cheese, vegetables and olives.

Breakfast: Omelet with veggies and olives.
Lunch: Leftover pizza from the night before.
Dinner: Grilled chicken, with vegetables and a sweet potato. Fruit for dessert.

There is usually no need to count calories or track macronutrients (protein, fat and carbs) on the Mediterranean diet.

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