There is a reason that remained a medium diet One of the best meals Year after year. It is sustainable, realistic and realistic for long distances (1).

In addition, it is more than just a diet. It is a lifestyle.

In fact, social communication with friends and your body regularly is important in addition to eating a diet filled with different (2and3). This Trivica is in fact the golden ticket that makes the medium diet rises to the top of the plans every year.

We dismantle it so that you can start living and eating the Mediterranean method.

What is the Mediterranean diet?

Rich in plant foods, the Mediterranean diet is based (3):

• Vegetables
• Beans and legumes
• Full granules
• Healthy fats

Nutritionists tend to support this style of eating. MyfitnessPalNutrition head, Melissa Jayger, RD, LD, is a large diet fan.

"Following a Mediterranean diet allows flexible eating habits while encouraging intense food foods," she says.

"I love this approach does not cut any food group but gives priority to getting a lot of fiber and a variety of nutrients. In addition, it encourages the behavior of positive meals time such as slowing down to enjoy eating your food with others," says Gayjir.

The health benefits of the Mediterranean diet

The health benefits of the Mediterranean diet appear to be countless. Whether you suffer from inflammation, or simply want to improve your health for a long time, this plan is a great place to start (5).

Anti -inflammatory properties

All of these colored fruits and vegetables that give the Mediterranean diet their anti -inflammatory strength.

Antioxidants in these foods are "good men" that help fight "wicked" (free radicals) that accumulate in your body over time (3).

Where do these "bad guys" come from?

• the environment
• pressure
• Less than great eating habits
• Lack of physical activity

But eating high foods in antioxidants, which are located throughout the medium diet, turns out to help reduce inflammation (5).

Heart health

One of the largest Mediterranean diet claims is fame is the great role you play in heart health.

While some research says it is healthy fat, such as olive oil, which gives the Mediterranean diet to influence when it comes to heart health, we know that it is the overall Mediterranean lifestyle that really occurs the difference.

Here is what makes the Mediterranean lifestyle great to the health of your heart (2and6):

• Daily movement
• Social communication
• Give priority to sleep
• Foods rich in antioxidants
• Dietary
• Unsaturated fats

Healthy aging

Want to live to be 100? Try the average diet, Eating pattern rich in foods on the longevity.

Research shows that eating a diet that contains less inflammatory compounds, such as additives and saturated fats, and anti -inflammatory nutrients, such as these fruits and vegetables in the medium diet, can enhance healthy aging by lowering chronic inflammation over time (7).

Weight management

Whether you are looking to lose weight or maintain it, the Mediterranean diet has your back (8). Thanks to the high fiber content in the diet, you are left satisfied with your meals and snacks.

Research shows that filling your body with best -quality foods means that you are more likely to achieve and maintain your weight goals (8and 9).

The main foods in the medium diet

Classes include Mediterranean diet (3):

Fruits:

The Mediterranean diet encourages eating a variety of fresh, seasonal and complete fruits. It is naturally sweet or sweet snack.

Here are some ways to add fruits to your meals:

• Fresh fruits, such as berries
• Dried, frozen or reserved fruit (there is no added sugar, please)
• Canned or full fruits preserved in fruit juice by 100 %

Vegetables:

There is no Mediterranean meal with vegetables. It forms the basis of plant meals, and the most intense in the diet.

All these types of vegetables depend on the Mediterranean diet:

• Fresh vegetables
• Frozen
• Top vegetables rinse well. Rinse from sodium may reduce to 33 % in canned vegetables (10).

Full grains:

Carbohydrates lovers, welcome here! The Mediterranean diet is full of the whole grains that it delivers when it comes to Dietary Important nutrients, such as antioxidants and B vitamins.

Some whole grains that fit with the Mediterranean diet include:

• buckwheat
• Poljur
• Virgin
• Multi -term bread

Beans, legumes, lentils:

The more tools chosen by vegetable protein. All beans, lentils and peas are welcomed in the Mediterranean diet. The beans are combined throughout the day and May During breakfast Often (such as a Spyy Lantil Shakshuka!)

Some good options include:

• Lentil
• Chickpeas
• Lima pills
• White beans

Healthy fat:

Excellent virgin olive oil is the main pillar of the Mediterranean diet. Whether it is bread in breakfast or wet bread on salads or vegetables, it certainly appears throughout the day.

Other unsaturated fats in this diet included:

• Nuts
• Seeds
• Vegetable oils
• Seed oils

Animal proteins:

Animal proteins can play a role in the Mediterranean diet, just more fuss.

"Although vegetable foods are the basis of most of the Mediterranean, there are several types of animal -based foods in the list," says Catherine Pascone, MyfitnessPal.

These include fish, milk and cheese.

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About experts

Elizabeth Show, MS, RDN, CPT He is an expert in nutrition, the author of the four -time cooking book and the early feeding pioneer in the field of fertilization. She is the head of the US -based feeding telecommunications company, Shaw Simple Swaps.

Catherine Passemum, MS, RD Is the food data coordinator in myfitnessPal. She obtained a master’s degree in nutritional communication from Friedmann's College of Nutrition Science and Policy at Tafs University and completed her UVA feeding training, as she also works as a nutrition consultant for heart disease patients.

Melissa Jaeger RD, LD He is the head of nutrition for myfitnessPal. Melissa obtained a Bachelor of Literature in Nutrition (DPD) from St. Benedict College and completed her training at Iowa State University. In May 2024, it was recognized as a young dietitian who is granted by the Minnesota Academy of Nutrition and Nutrition.

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Mediterranean diet meal plan

Make it simple on the Mediterranean diet, plan your meals and snacks with essential foods that pack strength.

Here is an example of your day:

breakfast	Morning snack	lunch	A afternoon snack	dinner	sweet
2 % of Greek yogurt fatFresh berries, walnuts and Xia seeds	Homemade Multigrain Blueberry Mufin & Hot tea	Chickpeas With olive oil and a slice of French loaf of whole grains	Red pepper chickpeas and cucumber	Roasted salmon With selsa mandarin. A optional cup of red wine	1 ounce of dark chocolate and almonds

Common myths about the average diet

Let's be confused about the Mediterranean diet.

1. You are guaranteed to lose weight on the Mediterranean diet.

Balance and moderation are the key, even in the Mediterranean diet. Control the part is still playing in this diet. Focus on mental eating, Record your foodAnd the use of healthy fats in moderation.

2. You will not get enough iron after a Mediterranean diet.

Meat food, relax! Iron is found in both vegetable and animal foods. Although the Mediterranean diet recommends your consumption of animal proteins, you can still meet your iron needs by integrating high -fat plant foods, such as spinach, artichoke, soybeans, beans, and even the grains of whole grains ready for grains (11).

3. Eat the Mediterranean diet expected.

The key to a Mediterranean diet is Cooking at home! When you do this constantly, you are more likely to do so Save more money and Getting your goals. 

4. It is a boring feeling of meals in the Mediterranean style every day.

Do not like the authorities? This is good! The beauty of the medium diet is that you can make it suitable for your preferences. This eating method is not solid, which means that you can get (Olive oil) cakeAnd eat it too!

Related questions (common questions)

The bottom line

After following a Mediterranean diet, many people can help improve their habits for a long time. Full with diversity and elasticity, eating can be easily almost with your usual routine. In addition, it provides many health benefits, such as lowering inflammation, improving heart health, and supporting healthy aging, to name a few.

Ready to start?

Jayger recommends Turk My physical fitness Help you go out. "Start tracking to get an insightful look at your current eating habits and pay close attention to the consumption of fruits and vegetables," she says. "Use one of my favorite features -My weekly report- To see trends in the total amounts of fruits and vegetables that consume a week more than a week! " Download the application To start.

Pamphlet Directory to the Mediterranean Diet: Benefits, Foods and Lifestyle Hations First appear on MyfitnessPal Blog.

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