Mediterranean Diet
The Mediterranean diet is more than just a diet. It’s a lifestyle that emphasizes eating fresh, natural, and minimally processed foods, as well as enjoying meals with family and friends, being physically active, and drinking wine in moderation.
The Mediterranean diet is based on the traditional foods of countries bordering the Mediterranean Sea, such as France, Spain, Greece, and Italy. Research has shown that people living in these regions tend to have lower rates of chronic diseases, such as heart disease, diabetes, and some cancers, and live longer than those who follow a typical American diet.
But what exactly does the Mediterranean diet include, and how can you follow it? Here are some tips and guidelines to help you get started.
What to eat on the Mediterranean diet
The Mediterranean diet is rich in plant foods, such as fruits, vegetables, nuts, seeds, legumes, whole grains, herbs, and spices. It also includes fish and seafood at least twice a week, and moderate amounts of poultry, eggs, dairy, and red wine. Olive oil is the main source of fat, and it’s used for cooking, dressing salads, and dipping bread. The Mediterranean diet limits or avoids red meat, processed meat, added sugars, refined grains, and other highly processed foods.
Here are some examples of foods to eat on the Mediterranean diet:
- Vegetables: tomatoes, broccoli, kale, spinach, onions, cauliflower, carrots, Brussels sprouts, cucumbers, potatoes, sweet potatoes, turnips
- Fruits: apples, bananas, oranges, grapes, pears, peaches, melons, berries
- Nuts and seeds: almonds, walnuts, pistachios, cashews, sunflower seeds, pumpkin seeds
- Legumes: beans, lentils, chickpeas
- Whole grains: oats, barley, quinoa
- Pasta: whole-wheat pasta
- Bread: whole-grain bread
- Olive oil: extra virgin olive oil
- Fish and seafood: salmon
If you are looking for a way to improve your health and well-being, you might want to consider adopting a Mediterranean healthy diet. This is a dietary pattern that is based on the traditional foods and drinks of the countries bordering the Mediterranean Sea, such as Greece, Italy, Spain, and Morocco.
There are many benefits of following a Mediterranean healthy diet, such as:
- Lower risk of heart disease, stroke, diabetes, obesity, and some cancers
- Better blood pressure, cholesterol, blood sugar, and inflammation levels
- Improved brain function, mood, memory, and cognitive decline
- Enhanced gut health, digestion, and immunity
- Greater longevity and quality of life
To start following a Mediterranean healthy diet, you don’t need to make drastic changes or follow strict rules. You can simply make some small adjustments to your current eating habits, such as:
- Replacing butter with olive oil for cooking and dressing
- Increasing your intake of fruits and vegetables to at least five servings per day
- Choosing whole grains over refined grains for bread, pasta, rice, and cereals
- Eating fish or seafood at least twice a week and limiting red meat to once or twice a month
- Snacking on nuts, seeds, dried fruits, or yogurt instead of chips, cookies, or candy
- Drinking water or herbal tea instead of soda or juice
- Enjoying a glass of wine with dinner (if you drink alcohol) and avoiding binge drinking
- Savoring your food slowly and mindfully and sharing it with others
A Mediterranean healthy diet is not only good for your health but also for your taste buds. It offers a variety of flavors, colors, textures, and aromas that can satisfy your cravings and make you feel happy. You can also experiment with different recipes and ingredients from different Mediterranean cuisines and discover new dishes that you love.
Italian healthy baked chicken with potatoes, peppers, onions, and fresh herbs
Today I’m going to share with you a delicious and easy recipe for Italian healthy baked chicken with potatoes, peppers, onions, and fresh herbs. This is a one-pot meal that is perfect for busy weeknights or cozy weekends. It’s full of flavor, protein, and fiber, and it’s low in fat and calories. Plus, it’s gluten-free and dairy-free, so it’s suitable for most dietary preferences.
To make this recipe, you’ll need:
- 1 chicken, cut into 10 pieces or any combination of pieces you prefer
- 1 onion, cut into slices
- 4 garlic cloves, whole
- 1 bell pepper, cut into strips
- 2 tablespoons of fresh herbs, such as rosemary or thyme
- 2 medium-sized potatoes, peeled and cut into large cubes or wedges
- Salt and pepper to taste
- Olive oil for drizzling
The preparation is very simple. Just preheat your oven to 375°F and arrange the chicken pieces in a large baking dish. Season them with salt, pepper, and half of the herbs. Then scatter the onion, garlic, bell pepper, and potatoes around the chicken. Drizzle some olive oil over everything and sprinkle the remaining herbs on top.
Bake for about an hour, or until the chicken is golden and cooked through and the potatoes are tender. You can baste the chicken with the juices halfway through for extra moistness and flavor.
That’s it! Your Italian healthy baked chicken is ready to serve. Enjoy it with a green salad or some steamed vegetables for a complete and balanced meal. Buon appetito!
Conclusion
The secret of the Mediterranean diet is the use olive oil as your main source of fat. Olive oil is rich in monounsaturated fats and antioxidants that can protect your heart and brain. Use it for cooking, dressing salads, dipping bread, or drizzling over cooked vegetables. Aim for about four tablespoons per day. Olive oil for your health, The importance of a natural balanced diet
If you want to learn more about the Mediterranean healthy diet and how to follow it, you can check out some of these resources:
- The Mediterranean Diet: A Complete Guide and Meal Plan by Elena Paravantes
- The Complete Mediterranean Cookbook: 500 Vibrant, Kitchen-Tested Recipes for Living and Eating Well Every Day by America’s Test Kitchen
- Mediterranean Living: The Ultimate Resource for the Mediterranean Diet by Bill Bradley
- Mediterranean diet for heart health – Mayo Clinic
- Guide to the Mediterranean diet – Harvard Health
