She also recommends making a meal out of sides (yes, really!). Simmer for 8 minutes. The main components of Mediterranean diet include: Daily consumption of vegetables, fruits, whole grains and healthy fats Weekly intake of fish, poultry, beans and eggs

In addition to this, the diet is generally characterised by low quantities of red and processed meat as well as low consumption of foods that tend to be high in saturated fat, salt and free sugars. We're not saying red meat should be totally exiled from the Mediterranean diet, but it shouldn't be your go-to staple.

Jennifer Causey. There is an emphasis on how we eat – encouraging us to take time with our meals, enjoy meals with others and rest after meals too. “Other nutrients that might need particular attention in a vegetarian diet include iron, zinc, vitamin D, and vitamin B12,” says McDaniel. Fortified foods like omega-3 enriched eggs (where hens are fed foods like flaxseed) contain all the omega-3 fatty acids. Toss in the cooked quinoa. Add the onion and garlic and fry until soft. This clogs them up causing narrowing of the arteries which can increase risk of a heart attack or stroke. Egg yolks are also a good source of omega-3s, along with chia seeds. My cholesterol went up as the pounds came off, and I remember feeling sad and annoyed that I couldn’t stick to the diet without eating meat. Each product we feature has been independently selected and reviewed by our editorial team. “[Instead of beef or red meat] incorporate lean protein sources such as chicken, eggs, legumes, beans, nuts, seeds, and dairy into the meal to keep it compliant with the eating plan,” Savage says. as are egg yolks. For a list of food and drinks to avoid when you're on the Mediterranean Diet or if you're just looking to stay away from weight gain and risk of disease, check out the 50 unhealthiest foods on the planet! Oily fish includes fish such as salmon, mackrel, herring and tuna.

All pretty stellar, right?

However, more research is needed to make it conclusive as other factors, like environmental, social and lifestyle, as well as existing medical conditions and genetics, can contribute to the increased or reduced risk of these conditions. This is good news for me, as many of these foods appear in my weekly rotation. Women's Health participates in various affiliate marketing programs, which means we may get paid commissions on editorially chosen products purchased through our links to retailer sites. Cover and cook for 3 minutes. It's also low on the glycemic index and high in minerals like magnesium. No snacks are included. “Fish is a high-protein, low-fat food with many health benefits,” she adds, including being rich in brain-boosting compounds like omega-3 fatty acids and vitamins D and B2. But what I found surprised me: I wasn’t eating as “Mediterranean” as I thought. Season well and add the garlic, capers, avocado and onion.

Grace is a full-time mom with a Master's degree in Food Science. There's no counting carbs or eating five times a day; you just have to stick to real food and forget all the artificially-made processed products out there. Absolutely!

“Nuts and seeds, avocado, and olive oil are all great sources of healthy fats,” she says.

For example, to get the same amount of protein that’s in a 3-ounce chicken breast, you would need to eat nearly 2 cans of black beans for almost 3 times the calories. We’ve got the perfect video for you: The downside of a focus on seafood: Not everyone is in the same boat with how it tastes, as evinced by this Reddit thread on the subject. There is evidence to suggest that a Mediterranean diet is cardio-protective as it can reduce low-density lipoproteins (LDL) and triglyceride levels and increased high-low lipoproteins (HDL) levels. While Mediterranean-style eating includes having more meatless meals and plant-based proteins, it also calls for consuming 7 to 10 servings of fruits and vegetables per day. The Mediterranean diet describes the cultural and traditional eating patterns of people from countries that surround the Mediterranean Sea such as Greece, Italy and Spain.