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Mediterranean Diet 101: All you must know about this healthy way of eating

When we think of a diet plan, we exclude all the tasty foods from our plate. But the Mediterranean diet is an exception!
mediterranean diet
Mediterranean diet is a way of eating healthy foods. Image courtesy: Shutterstock
Vidhi Chawla Published: 21 Sep 2022, 18:05 pm IST
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Dieting for weight loss, are you? If you’re tired of strict rules and restricted diet plans, give the Mediterranean Diet a try! It is quite flexible and basically focuses on having more fruits, vegetables, lentils, seeds and nuts etc which reduce the risk of chronic diseases. This diet stresses on the fact that processed and refined food and sugar should be avoided

The best part about the Mediterranean diet is that it not only helps you lose weight but also reduces the risk of heart diseases, diabetics etc.

Foods to eat and how to follow Mediterranean diet:

1. Vegetables

When you’re on a Mediterranean diet, include tomatoes, potatoes, broccoli, green leafy veggies, carrots, cucumber, sprouts, onions etc.

2. Fruits

Dates, apples, citrus fruits, bananas, melons and figs can be a great option.

mediterranean diet
Eat fruits! Image courtesy: Shutterstock

3. Nuts, legumes and whole grains

Include seeds like pumpkin seeds, sunflower seeds, walnuts and almonds talking about whole grains, avoid refined rice, have brown rice, whole wheat bread instead of white oats etc and for lentils you can try consuming peas, peanuts etc.

Note: Have dairy products like cheese, fish chicken meat yoghurt in moderation!

Foods to limit while following a Mediterranean diet:

1. Avoid refined sugar ,candies, products with soda, syrups etc.
2. Cut refined oils and go for olive oil.
3. Avoid processed meat and processed food and fried items.

One should note that when it comes to Mediterranean diet, one should consume lots of water on a daily basis

Read the benefits of Mediterranean diet:

If we talk about the benefits of this diet, it can help to reduce the risk of heart stroke, Type 2 diabetes and Alzheimer’s disease, helps you maintain the perfect desired body, it’s good for Polycystic Ovary Syndrome and also helps people with arthritis.

mediterranean diet
Eat healthy, stay healthy! Image courtesy: Shutterstock


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This diet protects you from a lot of diseases and helps you maintain your calories too if you see that actually every item in this diet is good for your health! And it’s more of a lifestyle than a routine structured diet and there is no specific number of calories recommended too in this diet.

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About the Author

Vidhi Chawla is a dietitian and the owner of Fisico Diet Clinic. ...Read More

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