Fast Facts of the Mediterranean Diet/Lifestyle



There's no shortage of diets out there, and most of them have a lot of "no's." If we're being honest here, who likes to be told no? These restrictions are often the cause of an abort mission -- ditching the plans and returning to what you're used to. This is precisely why I don't teach about the diet fads that cause this yo-yo effect. 

If you want to eat things you enjoy eating and feel great while looking after your health, you could try the Mediterranean Diet. Noted as one of the healthiest and most sustainable diets in the world, it is easy to follow, leads you down a healthy path for heart health, and is delicious. You can barely even call it a "diet" because most diets are unreasonable, unsustainable, and unhealthy overall. This is truly a way of life you can stick to and enjoy. You can even modify it to be vegan or vegetarian if you choose. 

The Mediterranean Diet Defined

Prior to the pandemic, the people in Greece and Italy are generally healthy, thriving, and enjoying life -- and The Mediterranean Diet is based on what they traditionally eat in these Mediterranean countries. It's more flexible, with an emphasis on vegetables and fresh fish, including high-quality cheese. You can modify this by using non-dairy cheeses and skipping the fish to enjoy some seaweed salad, so you still soak up those vitamins and minerals from the sea. When following this diet, you need to also get regular exercise in a way that's enjoyable to you, and it also encourages sharing meals with others, Mediterranean-style.

So, what can you eat when you decide to follow in the footsteps of the Mediterranean people?

Foods You Can and Can't Eat

When you follow the Mediterranean Diet, you'll be eating more veggies, fruits, whole grains, seeds, nuts, and legumes. These are the base of every meal, and fresh fish or seafood is encouraged a few times a week. Poultry and high-quality dairy are also enjoyed moderately. (Skip the meats if you are meat-free of course!) 

Red meats and sweets aren't forbidden per se, but they are considered as foods you should eat only sometimes. And of course, healthy fats are a must, which is why olive oil and olives themselves, avocados, nuts, and seeds are used as the primary healthy fats for this diet.

See? You get to eat good food! But there are a few things that aren't supported on the Mediterranean Diet. No processed foods or meats, no added sugars, no sweetened beverages (we're looking at you, soda!), no refined grains or oils, and no trans fats. 

Why the Mediterranean Diet is Great

With the Mediterranean Diet, you get a lot more flexibility and fewer restrictions. There's no counting or tracking, so it's easy to follow. Because of this, it's a more sustainable option when you're looking to get healthy.

Remember, good health isn't only losing weight to get to a healthy number on the scale for your size. It's about keeping your heart and organs in good health, too. 

It reshapes the way we look at diets. It's time we throw out the notion that diets should be something restrictive and tedious and delve into a delicious plate of Mediterranean-inspired food.


Join me in my facebook group @Hit Me Up with Healthy Swaps to learn about incorporating more healthy swaps into your day to day life!

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© 2019. All Rights Reserved. Disclaimer: The content of this website is based on research conducted by Karen Quinlan, unless otherwise noted. The information is presented for educational purposes only and is not intended to diagnose or prescribe for any medical or psychological condition, nor to prevent, treat, mitigate or cure such conditions. The information contained herein is not intended to replace a one-on-one relationship with a doctor or qualified healthcare professional. Therefore, this information is not intended as medical advice, but rather a sharing of knowledge and information based on research and experience. Karen encourages you to make your own health care decisions based on your judgement and research in partnership with a qualified healthcare professional. These statements have not been evaluated by the Food and Drug Administration. The information on this website is not intended to diagnose, treat, cure or prevent any disease.