What Is the Mediterranean Diet? Here's How to Draw

MATAPARAHIANGAN - editerranean diet was not originally created for weight loss plans.

However, because this method is full of healthy eating patterns, it was eventually designated as one of the diet methods.

The diet adopted in this diet focuses on fruits, whole grains, vegetables and heart-healthy fats. US News and World Report crowned it as the healthiest diet according to experts.

In the expert assessment involved are experts and specialists in various fields, such as heart health, nutrition, weight loss and diabetes.

What is the Mediterranean Diet?

Reported from comeindonesia.com. The Mediterranean diet is made based on the traditional food patterns of various countries bordering the Mediterranean Sea, such as France, Greece, Italy and Spain.

According to a study conducted in 2019 in the International Journal of Environmental Research and Public Health found that people who eat the Mediterranean diet are very healthy and have a lower risk of chronic disease.

That is why this diet is often recommended for people who want to improve their health and avoid the risk of disease.

How to Adopt the Mediterranean Diet

1. It is not difficult to implement the Mediterranean Diet, because there are no specific rules for eating. This diet only recommends consuming more vegetables.
2. Below are some food sources that can be consumed while implementing the Mediterranean Diet.
3. Vegetables: tomatoes, broccoli, kale, spinach, onions, cauliflower, carrots, cabbage, cucumbers, potatoes, sweet potatoes, radishes.
4. Fruits: apples, bananas, oranges, melons, strawberries, pears, grapes, dates, watermelon.
5. Nuts and Seeds: peanuts, almonds, green beans, cashews, sunflower seeds, pumpkin seeds.
6. Roots: Potatoes, yams, sweet potatoes, turnips.
7. Fish and Seafood: salmon, sardines, trout. tuna. mackerel, shrimp, oysters, clams, crab.
8. Poultry: chickens, ducks, turkeys, pigeons
9. Eggs: chicken eggs, quail eggs, duck eggs

Milk and Dairy Products: Cheese and Yogurt Herbs: Onion, Garlic, Mint, Cinnamon, Chili, Pepper.

• Healthy Oils and Fats: olive oil, avocado oil.
• Refined Grains: White bread, pasta, tortillas, chips, crackers.
• Trans Fats: margarine, fried foods
• Processed Oils: cottonseed oil, grapeseed oil, soybean oil, canola oil
• Processed Meat: sausages, hot dogs, beef jerky

Fast food

Apart from food, choosing the right drink while on a diet is also important. The recommended drink for this diet is water. Coffee and tea are also allowed, but if you want to drink coffee or tea, don't add cream or sugar.

To support the success of the diet, you should do regular physical activity. In order not to feel stressed while on a diet.