Good Lifestyle

The Mediterranean regime has become one of the most popular schemes (even American news and the global report classified as the 2019 "Best Global Diet"). So, if you decide to start following theMediterranean dietWhat can you eat exactly? Or, more importantly, what should you buy when you are at the supermarket? Well, we decided to look closer to this trendy diet and make a list of foods that should fill your cart if you want to eat the Mediterranean way.

Here is a guide on how you can follow the Mediterranean diet and food to buy.

What is the Mediterranean diet?

Many studies have shown that countries of countries bordering the sea of ​​the Mediterranean live longer and have less incidence ofcardiopathy, Cancer and other chronic diseases compared to Americans. On the basis of these studies, the Mediterranean regime was created to imitate the eating habits of these countries (think Italy and Spain). However, as there are many countries surrounding the Mediterranean Sea (21 to be exact), the diet is not structured, but more than a food ground as described in the2015-2020 Dietary Directives for Americans, where fish and fruits are consumed in higher amounts compared to a traditional American diet. Because the Mediterranean Sea is the center of these countries,fish is a main source of protein for all countries and many dishes also offer entire grains,healthy fats (such asolive oil), nuts,seedsand a lot of fruits and vegetables.Red wine is recommended, with moderation, of course and to remain physically active is part of the way of life.

How do you start the Mediterranean diet?

The Mediterranean regime does not prohibit food groups, which facilitates the monitoring of the regimes that eliminate several foods or food groups.

The 2015-2020 Food Guidelines offer an overview of which foods to eat every day, including:

• Vegetables (of all colors)
• fruits
• grains (with at least half of the grains being whole)
• milk and dairy
• Proteins (including seafood)
• Poultry
• eggs
• nuts
• seeds
• soybean products
• healthy oils
• Many fresh herbs and spices

Small amounts of red meat and candies are correct for having, and only two (compared to three) milk and dairy portions are recommended daily, which is lower than the American style food pattern. Red wine is also encouraged with moderation, with a maximum of a serving a day for women and two servings a day for men. A portion of wine is defined at 5 ounces fluid.

The cost of monitoring the Mediterranean diet depends on how you follow it. Of course, you can find an extra-virgin olive oil, nuts and fish to be expensive, but you can also recover these bulk foods or for sale to reduce costs. You can also choose to spend $ 60 on a beautiful bottle of red wine or only $ 20, and you can spend your dollars with fruits and vegetables on seasonal products, which is more reasonable.

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What foods are not allowed on the Mediterranean diet?

There are no prohibited foods on the diet. However, red wine should be consumed in moderation. In addition, candy and red meat are encouraged to be consumed less often. When it comes to red meat, grass cuts of transformed meat and red meats must be eaten sparingly and remember to choose meager cuts of red meat whenever possible.

Overall, the Mediterranean diet can be easy to follow if you have the right resources. Dining meals can also be practical, if you can find a vegetarian option or just stay in order to order a piece of chicken or grilled fish. But if you want to cook most of your meals at home, you can prepare your meals in the Mediterranean in advance, and there are many healthy convenience you can recover on the market. Which brings us to ...

Your list of grocery shopping for Mediterranean food

If you want to eat the Mediterranean way, you want to combine your home kitchen skills with facilities. Here are 12 Mediterranean diet grocery stores to fill your shopping cart.

Olive oil has a soft flavor and is versatile in any dish. It can be used in cooking, cooking and drizzling on vegetables or grains. This olive oil is gluten and no GMOs.

Spinach are an excellent source of vitamins a, c and k, folate and manganese, and it is a good source of iron, potassium, riboflavin, magnesium and chrome. The packaged variety is triple washed, which you do not have to wash at home. Use it to make a vegetable salad, skipped in olive oil, add it to omelettes, rice, pasta dishes or smoothies.

The carrots are filled with antioxidants, which may be a reason why people living around the Mediterranean Sea live longer! The carrots are an excellent source of beta-carotene, the antioxidant form of vitamin A, and they also provide fibers, vitamins C and K and potassium. Carrots can be part of many Mediterranean dishes, soups with stews with salads and cooked sides.

A cup of entire strawberries provides 140% of the recommended daily amount of antioxidant vitamin C, which is actually more than an orange. It is also a good source of fiber, providing 12% of the recommended daily quantity. Strawberries also provide folate and potassium. In the Mediterranean diet, you can enjoy a bowl of strawberries on the Greek yogurt at breakfast or surmounted with freshly made whipped cream as dessert. You can also snack on fresh strawberries throughout the day or add them to your morning Smoothie.

Hummus based on chickpeas puree, tahini, olive oil and garlic is a staple dish in the Mediterranean diet.You can easily spill a lot or save time by buying a bathtub. Hummus is used to soaking vegetables such as carrots, celery, radish, peppers and other vegetables, but it can also be used as a condiment for egg, chicken or turkey sandwiches.

Tomatoes are certainly a commonly consumed vegetable in the Mediterranean diet. There are many varieties available, but Roma tomatoes have minimal seeds, which is nice for salads and sauces.

This gluten-free grain is actually categorized as a seed, but it has characteristics and preparation methods similar to most grains. In addition to offering fibers and proteins, it also offers heavy amounts of thiamine, vitamin B6, folate, zinc, potassium, magnesium, selenium and iron. In Mediterranean cuisine,quinoa Can be used wherever you will find brown rice and it takes only 15 minutes to cook.

These thin crackers are made from spelled, an old grain that has a softer flavor than the other grains. It also has a healthy dose of fibers and protein to help you feel full. Serve for breakfast with cheese and jams, or like a snack with hummuses and vegetables.

The lenses are packaged with fibers and proteins, as well as many b-producing vitamins of energy, antioxidant vitamin C, iron, potassium and magnesium. Lentils are part of many Mediterranean dishes, including rice dishes, salads and soups, and theyPair well with the fish, lamb and chicken.

Beans are nutritional powerhouses and a large complex glucide, that your brain uses for energy. Although you can opt for dry beans, pre-cooked canned or canned or canned beans can help you save time. You can also find low sodium and non-added sodium varieties. If you use a box with regular sodium, studies show that rinsing your beans can help reduce sodium up to 40%. In the Mediterranean diet, use beans in soups, stews and salads and incorporate burgers, meat and rice dishes.

Throughout the Mediterranean diet, yogurt is one of the most important forms of dairy. Take pleasure in breakfast in acerebrity or smoothie, like a dip in Tzatziki (a cocad and a yoghurt dip), or surmounted by fresh dates and honey drizzle.

The skinless and boneless chicken breast is a lean poultry cut and used in many classic Mediterranean dishes such as grilled chicken with a carrot-cabbage Slaw or in aChicken and rice plate. It is an extremely versatile ingredient, so keep some extra packets hidden in your refrigerator.

Nuts are a large part of the Mediterranean diet. Almonds are an excellent source of antioxidant vitamin E and a good source of fiber, riboflavin, magnesium, phosphorus and copper. These nuts also contain flavonoid quercetin and kaempferol, which can help prevent cancer and reduce the risk of heart disease. On the Mediterranean diet, enjoy the chopped nuts on cereals or hot yogurt, or as a snack with dates and cheese.