The Mediterranean diet is a way of eating based on the traditional foods and lifestyle habits of people from countries bordering the Mediterranean Sea, such as Greece, Italy, and Spain. It’s known for being heart-healthy and nutritionally balanced.
Key Features of the Mediterranean Diet:
π₯ Core Foods (eaten daily or often):
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Fruits and vegetables
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Whole grains (like brown rice, quinoa, whole wheat bread)
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Legumes and nuts
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Olive oil (as the main source of fat)
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Herbs and spices (instead of salt)
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Fish and seafood (at least twice a week)
π Moderate Intake:
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Poultry, eggs, cheese, and yogurt
π· Occasional Intake:
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Red meat and sweets
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Red wine (in moderation, optional)
π§♀️ Lifestyle Components:
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Enjoying meals with others
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Being physically active daily
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Emphasizing fresh, seasonal, and locally sourced foods
Health Benefits:
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Supports heart health
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Reduces inflammation
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Can help with weight management
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May lower the risk of diabetes, stroke, and some cancers