What is the Mediterranean Diet? How Should the Mediterranean Sample Diet List Be?

The Mediterranean diet, which is the healthiest diet among 41 diets, is one of the most popular diets of the last period. So what is the Mediterranean diet? What are the health benefits of the Mediterranean diet? How should the Mediterranean sample diet list be? It is a type of diet in which whole grain products, vegetables, nuts, olive oil are used mostly, and fish is consumed abundantly, and red meat and sugar are used very rarely, only on special occasions. In the Mediterranean diet, it is recommended to consume products such as dairy products, eggs, and chicken once or twice a week, in a more moderate way, with reduced portions.

The Mediterranean diet is a type of diet in which there are no strict rules and people are content with the consumption of mostly healthy foods. Because it does not contain strict rules, people look at this type of diet more moderately. The basis of the diet system is the consumption of foods grown in the Mediterranean climate, which brings more seasonal nutrition to the fore.

What are the health benefits of the Mediterranean diet?

• It is stated that the Mediterranean diet has very positive effects on the body. It is said to reduce the risk of heart attack.
• It protects against cancer and diabetes.
• It reduces the risk of type-2 diabetes.
• Protects from Alzheimer's disease. It is stated to protect brain health and prevent forgetfulness.
• By regulating the digestive system, it relieves indigestion, thus preventing diseases such as hemorrhoids, that is constipation.
• It lowers high blood pressure and cholesterol.
• It is good for depression.
• It helps to lose weight in a healthier way.
• Since the Mediterranean diet, in which olive oil is used a lot, is a diet in which fruits and vegetables are used easily, no one leaves a question mark in mind that it is beneficial for health.
• One of the biggest mistakes made in the Mediterranean diet is using too much olive oil. During the application of the diet, it is necessary to pay attention to the consumption rate.

How should the Mediterranean sample diet list be?

The Mediterranean sample diet list may vary according to the person's weight, structure and even disease. Since the Mediterranean diet is light, fruit and vegetable-based, it can often be suitable for people who want to follow the diet.

Foods that can be consumed every day: legumes, whole grain products, nuts such as walnuts, almonds, hazelnuts, seasonal fruits. These foods can be consumed as a meal with the help of a dietitian or expert. As for animal food, a fish-based diet can be an excellent food choice for dinner or lunch. Wheat or bran bread can be preferred as bread.

Foods that should be consumed limitedly: Red meat should be consumed only once a month. Chicken and eggs should be used every other day.

Foods not recommended for consumption: Processed products, sugary foods, products with fructose syrup, brine and offal products. There are no products that should not be completely consumed in the Mediterranean diet, but dietitians argue that if foods such as sugar and processed products are not consumed at all, more efficiency will be obtained from the diet.