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Low Calories Mediterranean Recipes or Meals – Knowing the Basics

By June 5, 2019 No Comments

The Mediterranean diet has long been considered to be one of the healthiest and the most delectable way to eat. The core principle behind this healthy diet is to eat like the people who are living in the Mediterranean region – filling your plates with fresh fruits and vegetables, healthy fats, whole grains, legumes, and fish and enjoy moderate amounts of red wine.

Although most low calories Mediterranean recipes or meals are derived from the eating habits of people living in the Mediterranean region, you can apply the principles of Mediterranean style low carb diet eating to a wide array of cuisine, from Chinese or Indian through to Mexican or Scandinavian dishes.

What to Eat on a Mediterranean Diet

If you want t to learn more about what you should eat when you’re on this diet, here’s a list:

  • Grains: One to two servings of whole grain bread, pasta, rice and couscous are consumed every meal.
  • Vegetables: Include two servings of vegetables in a wide array of colours at both lunch and dinner. The traditional Mediterranean choices mostly include kale, eggplant, artichoke, beets and sweet potatoes.
  • Fruit: Fruit is consumed as a dessert, with one to two servings recommended after lunch and dinner. Opt for fruits such as apples, apricots, dates, figs and pomegranates, which are widely known in the Mediterranean region.
  • Fats: Instead of eating chips or processed snacks, get your fats from heart-healthy sources such as olive oil and nuts. Limit your olive oil intake to between one and four tablespoons a day (that includes the oil you’re using for cooking).
  • Meat: You should be getting your protein from omega-3-rich sources like salmon, tuna, mackerel and anchovies. Limit your red meat intake to only a few times per month.
  • Dairy: Under the Mediterranean diet, you can eat 3 servings of low-fat yogurt, cheese or milk every week.

The Benefits of the Mediterranean Diet

Here are some of the most noteworthy benefits of going on a Mediterranean diet:

  • Brain Ages Slower: A lot of Mediterranean diet foods help lower inflammation in your body, and most medical experts believe that this helps protect nerve cells in your brain from deteriorating.
  • Vision Can Greatly Improve: Antioxidants found in most Mediterranean dishes are great for your eyesight. Plus, people who eat a single serving of fish every week have a 31% lower risk of developing early age-related macular degeneration, a type of eye damage that’s the leading cause of vision loss.
  • You Can Lose Weight: Most doctors emphasize the importance of eating fruits and vegetables, so it’s not surprising that this diet helps shed a couple of pounds away. Plus, it also helps lower the risk of type 2 diabetes.

So, there you have it, these are just some of the things you should know about low calories Mediterranean recipes or meals. If you’re planning to give this diet a go, you should first consult with your health care provider to help you get started with this diet.