Foods to include in your Mediterranean diet meal plan

The Mediterranean diet plan is basically based on the diet plan followed by the people of Greece and Italy in the 1960s. The diet primarily consists of food items predominantly eaten by natives from that region such as generous helpings of fruits, vegetables, pasta, and rice and a limited quantity of red meat. There are alleged reports that swear by this diet plan’s ability to help one reduce weight,  prevent strokes, type 2 diabetes, premature death, and heart attacks. There is no such exact diet plan because around the Mediterranean Sea, there are many countries and the people of those countries have a diverse palate influenced by indigenous produce and their culture. In this article, you will get dishes and foods that you can include in your Mediterranean diet menu in order to make it healthier.

The basics of a Mediterranean diet
Here are some of the some of the basic foods that you should include in your Mediterranean diet menu:

  • Foods you must eat regularly: Vegetables, legumes, bread, whole grains, extra virgin olive oil, fruits & nuts, fish and seafood, seeds, herbs, and spices
  • Foods to eat in moderation: Eggs, cheese, poultry, and yogurt.
  • Foods to eat rarely: Red Meat
  • Foods to be avoided: Sugary dishes, added sugars, refined grains, processed meat, and refined oils

Food items you need to abstain from while on the diet:
These are some of the unhealthy foods that you should not have in your Mediterranean diet menu:

  • Added sugar: Candies, soda, ice cream, and other related sugary foods
  • Refined grains: Pasta prepared with refined wheat and white bread
  • Refined oils: Canola oil, soybean oil, and cottonseed oil
  • Trans fats: Margarine and other processed foods
  • Processed meats: Sausages and hot dogs, among others

Food items that should be included in the Mediterranean diet:
There is no exact definition of what a Mediterranean diet comprises since the region is made up of different countries that have varying culinary preferences. One thing that most people can agree on though, is that the diet is undoubtedly healthy and leads to the people having fewer health issues than those consuming a diametric one. The diet focuses on eating lesser red meat and instead stresses mainly on fresh fruits and vegetables. It is also highly recommended to include fish and seafood twice a day in your diet plan. The following are some of the foods that should be included in your Mediterranean diet menu:

  • Vegetables: Tomatoes, kale, broccoli, onions, spinach, carrots, and peaches.
  • Fruits: Bananas, apples, oranges, strawberries, pears, dates, grapes, melons, and figs.
  • Legumes: Beans, lentils, peas, peanuts, pulses, and chickpeas.
  • Nuts and seeds: Walnuts, almonds, macadamia nuts, cashews, and hazelnuts
  • Tubers: Sweet potatoes, potatoes, yams, and turnips.
  • Whole grains: Brown rice, barley, oatmeal, corn, buckwheat, and whole grain bread.
  • Seafood and fish: Sardines, salmons, trout, mackerel, tuna, shrimp, clams, oyster, and crab.
  • Poultry: Duck, chicken, and turkey.
  • Eggs: Quail, duck, and chicken.
  • Dairy: Yogurt, cheese, and Greek yogurt.
  • Herbs and spices: Garlic, mint, basil, rosemary, nutmeg, sage, pepper, and cinnamon.
  • Healthy fats: Olives, extra virgin olive oil, avocado oil, and avocado

Things you can drink while on a Mediterranean diet:
Water is the best beverage to accompany a Mediterranean diet.Also, you can choose to have one glass of red wine per day. You should remember that the consumption of red wine is absolutely optional and those who prefer eschewing any kind of spirit or are not very confident in their ability to stick to just one glass can forego it completely. Tea and coffee are some of the beverages that are completely acceptable in a Mediterranean diet menu. When you are taking tea or coffee make sure that you avoid taking too much sugar. Also, steer clear from beverages and juices with added sugar, or packed fruit juices since they are incredibly high in sugar content.

Below is an example of a basic Mediterranean diet chart for one week but keep in mind that this is in no way a chart to be followed without first consulting a dietician or nutritionist because every body has different nutrient requirements and not fulfilling those can lead to grave results.

Monday

  • Breakfast: Strawberries and oats with Greek yoghurt
  • Lunch: Any form of pasta
  • Dinner: Boiled salmon, brown rice, and vegetables

Tuesday

  • Breakfast: Oatmeal
  • Lunch: Tuna salad
  • Dinner: Salad made with tomato, feta cheese, and olive

Wednesday

  • Breakfast: Omelette with vegetables and one fruit
  • Lunch: A whole grain sandwich made with vegetables and cheese
  • Dinner: Lasagne

Thursday

  • Breakfast: Sliced fruits with yogurt
  • Lunch: Lasagne
  • Dinner: Boiled salmon, brown rice, and vegetables

Friday

  • Breakfast: Omelette with vegetables, fried in olive oil
  • Lunch: Strawberries and oats with Greek yogurt
  • Dinner: Salad with grilled lamb and baked potato

Saturday

  • Breakfast: Oatmeal
  • Lunch: Sandwich with vegetables and cheese
  • Dinner: Whole wheat pizza with cheese, vegetables, and olive toppings

Sunday

  • Breakfast: Omelette with vegetables and olives
  • Lunch: Whole wheat pizza with cheese, vegetables, and olive toppings
  • Dinner: Vegetable salad with potato and grilled chicken. You can have fruits for dessert as well.Snack items to have in between meals 
  • Greek yoghurt
  • Nuts
  • Fruit
  • Carrots
  • Grapes
  • Apples

This is a sample list of what a typical Mediterranean diet looks like, but consulting a proper dietician can help you adjust it according to your needs.

YOU MAY ALSO LIKE

  • Reborn dolls: What are they?

    From the humble raggedy Ann doll to porcelain dolls, there are probably over a million different types of dolls available today. There are dolls that open and close their eyes, dolls that say ‘mama' and then dolls that look so much like new born babies that you may be fooled into believing that they are living beings. These handcrafted dolls are known as reborn dolls.

    It was in the late 1900s that the art of creating these dolls began gaining popularity. In the beginning, these dolls were given life-like qualities by sanding off the original paint and repainting them in more natural tones with details like intricate veins, while also adding new hair. Thus, the way they were originally made, gave them the name by which they have been known ever since. Today, these dolls can be crafted from an existing vinyl doll or created from scratch with doll kits. In case of the latter, the process may be known as newborning. The size of these reborn baby dolls for sale can range from a few inches to life size.

    The easiest place to find reborn baby dolls for sale is online. They can be purchased through e-commerce sites, an artist's online store or through conventions and fairs. In addition to buying ready-to-play-with dolls, you can also get yourself crafting kits to create your own reborn doll. Many people who buy these dolls collect them as a hobby and invest some serious money into them.

    The price of these dolls depends on a number of factors including the sculpt used to create the doll, the artist's name and experience and the quality of the doll. A doll that retains its original parts may also expect a higher price as it was made to specifically fit that doll and hence matches the proportions perfectly. It may also bear the original artist's signature. If any of the original parts have been substituted for newer parts, they must be made with material that matches the original parts and be appropriately proportioned.

    Pay special attention to size, fittings, alignments, type of paint used and coloring while buying one such doll. Excessive use of dye or the use of colored sand to add weight can make the paint seep into the vinyl and make the baby look too dark. A shiny finish on the doll could indicate the use of acetone to wash the doll's surface before it was painted. This is not desirable as acetone can keep the paint from adhering to the doll's surface. Also pay attention to the type of hair used and the technique it is applied with to determine the quality of your doll.

  • The better and the best
    The Toyota name is synonymous with many virtues – reliable, carrying good resale value and good reputation. A mid-size SUV with 3 rows of seating, excellent room cabin space, generous cargo space, superior engineering and expert styling; all these words describe the 2017 Toyota Highlander. The available variants are sport-styled SE, LE, XLE, Limited and Limited Platinum. The 2017 Highlander Hybrid comes in every variant except SE, making it affordable for those with pockets of all sizes. The 2017 Toyota Highlander:
    • This well-rounded model is everything that one looks for in a midsize SUV.
    • The V6 engine allows for capable acceleration and good mileage.
    • The cabin space, while roomy, also has many features like the multiple USB ports thereby offering seamless entertainment.
    • Equipped with unparallel Safety Sense technology, this SUV provides autonomous braking to help avoid a collision.
    • Models offering more trims feature tri-zone climate control, leather wrapped steering wheel, 8-inch touch screen and flip-up rear window.
    • Sun roof, rails, keyless entry, satellite radio and blind spot monitoring are available in model LE Plus and above.
    • Driver memory settings, rear parking sensors, 12-speaker JBL audio system are some of the features available in Limited and Limited Platinum models.
    The 2017 Toyota Highlander Hybrid:
    • Offers high fuel economy, close to 30 MPG in the three-row SUV segment.
    • The comfortable size car to drive the family and carry cargo.
    • This is a family friendly vehicle that allows to you cut your carbon footprint.
    • The gasoline engine is not only powerful but efficient too. Compared to earlier models, this comes with fresh exterior styling.
    • Provides riding comfort on par with a luxury SUV and comes coupled with decent off-road performance and towing capacity.
    • The accident avoidance technologies used in this SUV is a big plus.
    • The wider trim availability in the 2017 models makes the price reasonable.
    The above mentioned credentials are what make the Highlander and its Hybrid version a must-have among the best in their class.
  • How smart a purchase is the used Lexus RX 250 SUVs
    The Lexus range of SUVs is much sought after in the luxury SUV segment. Their pricing, however, renders them beyond the reach of many who dream of owning a Lexus. However, a major advantage of looking for a used Lexus SUV in the second-hand car's market may help you realize your dream at a much lower price tag than it would cost to buy the same car new. The 2012 Lexus RX350 comes with a price range of US$ 19,800 to US$ 21,300. Among reviews given by buyers of used Lexus SUVs the Lexus RX 350 scores on account of its comfortable riding experience and plush seats both in the front and back rows. It also scores high on ease of maintenance and safety specifications. However, when compared to other luxury SUVs in the market, it may not offer as fancy a ride. The interiors of the Lexus RX 350 features classy upholstery with soft, high-quality leather and natural wood trims. When compared to competitive two-row SUVs, the Lexus RX 350 offers over 80 cubic feet of space to stow cargo. At the same time, its rear seats are spacious enough to seat three adult passengers quite comfortably. The RX 350 comes with a very efficient V6 engine and six-speed automatic transmission. Even the used Lexus SUVs give up to 18 miles per gallon for driving within the city and up to 25 miles per gallon on the highway. While the RX 350 may not compare favorably with sportier SUVs, it nevertheless offers the driver ease of handling even when the road is rough and bumpy. Some of the standard features on the RX 350 include an excellent stereo sound system, Bluetooth, USB port, and sliding and reclining seats at the back and also automatic climate control. Other features such as adaptive cruise control, rear view camera, rear seat infotainment systems, etc., may be available on select models depending on what the previous buyer has opted for. The RX 350 is a sound value for money car in the used Lexus SUV segment.
  • Benefits of purchasing a smartphone with an operator plan
    If you thought purchasing a smartphone was confusing, choosing the best cell phone provider is even more confusing than that! Today, there are various cell phone brands providing different options for cell phone models, specifications, prices which can be very overwhelming if you are deciding to buy a new smartphone. Choosing the right mobile operator for your phone is very important to ensure that you get the best connectivity where you live as well as roaming data during travel. Your expensive smartphone could be rendered useless if you don't have good network connectivity to use the phone! A lot of mobile operators sell smartphones on an installment basis, wherein you need to pay a certain sum of money as down payment to purchase the phone. The remaining money can be paid to the cell phone providers in installments with or without interest depending on the plan you have chosen. Usually, when a brand new smartphone model is launched, the brand ties up with mobile operators to cater to a larger audience. When this happens, the prices are further reduced and extra value-added services are provided on mobile data or calling for the customer. So How Does This Benefit You? If you are on a tight budget and don't wish to splurge on an expensive smartphone, looking for such deals from the best cell phone providers is the best option for you. Here, you get to choose from the latest models launched by a particular brand and have the option of paying in installments to the mobile operator. You don't have to wait for months of saving up to buy a smartphone with such deals in the market! Apart from that, mobile operators generally create personalized or custom plans for customers purchasing such deals. You can avail free mobile data services, slashed prices for international roaming, free calls to the same mobile operator numbers, etc. A lot of mobile operators also allow you to make free calls and send free SMS to a small circle such as your family/friends. You can do all this and a lot more in personalized plans. Given below are some of the best cell phone providers.
    • Verizon Verizon is considered to be the best provider in terms of customer support and performance. Various unlimited plans are offered so that customers can get the best. Total value for money is offered. Moreover, it also has welcome features on calling and data. This way, overage fees can be avoided.
    • T-Mobile It's considered to be the runner-up to Verizon. The best unlimited plans are offered and good perks are given to customers too. For international travelers, T-Mobile is simply the best option.
    • AT&T The customer support and network both are solid. Well, it's giving tough competition to T-Mobile and Verizon. Unlimited plans are the cherry on the cake. With unlimited plans, things have become better for constant talkers.
  • Using Credit Cards Wisely

    In the present times when credit cards offer us great flexibility in terms of buy-now-pay-later schemes, it is extremely important that you use your credit card wisely. Here are some ways to ensure that using credit cards works for you instead of against you.

    How to Use Credit Card Wisely?

    The initial step to using credit card wisely is to keep a check on your spend. Just because you have a line of credit, does not mean that you spend indiscriminately. It is extremely important to keep careful track of what you spend and ensure that you aren’t making purchases that exceed your available income.

    From the time you swipe your card till you make your payment, credit card companies give you between 30 and 45 days. However, it is vital that you pay all outstanding dues on or before the date specified so as to not incur interest and penalties on late payments or defaulted payments. Defaulting on payments can also adversely affect your credit score. The ultimate goal of using credit card wisely is to keep your credit score in good health.

    Best Way to use Credit Card

    To use credit card wisely, practice paying your dues in full. Although your card statement will tell you the minimum amount due, it is not advisable to keep paying on this minimum due as you will be levied heavy interest on the unpaid amount still outstanding, a sum that will only compound month on month, possibly running you deeper into debt. If making the monthly payment is difficult, you could negotiate with your card issuing bank to offer you a lower monthly interest rate so that you can make larger payments whenever possible.

    When setting a credit limit, do not be lured into setting credit limits that are very high and that might cause you to spend far more than you can actually afford to. As a rule of using credit cards wisely, spend and pay wisely.

     
  • Why the electric kettle makes perfect sense?
    A lot has been said and written about Americans and electric kettles. Yes, it is a fact that most American households do not have electric kettles. How do we survive then? Well, we use kettles on gas tops! Electric kettle is a rarity in America as the water takes longer to boil on electricity than gas. Why is that? It all boils down to the voltage difference. However, fair and genuine this reason may be, people from across the world are not convinced. This is simply because electric kettles are an indispensable part of most British and Asian households! It's true electric kettles enjoy mass appeal across the other half of the globe. People go gaga over these literally power packed pots and here's why. One of the primary reasons why kettles or hot pots are so popular is because they save on lots of time and time they say is money. Efficient, quick and compact electric kettles have sundry qualities to boast about. It is the sheer convenience and ease kettles working on electricity offers, that makes them supremely popular. They are a boon for most tea drinking nations as boiling water becomes just a button away. This is not it. It works wonders for people who do not have access to kitchen supplies or the kitchen itself! Students and working professionals who are living away from the comforts of their homes, often find great utility in these electric hot pots that enable them to quickly boil a wide variety of easy to make food items. Electric kettle may not cook like traditional stoves and hot plates but they can surely do some eggs, potatoes, milk, soups, oatmeal, boiled veggies and noodles in seconds! The best part is that you can even multitask while your food gets boiled and cooled, all on its own. Automatic turn off buttons enable one to step away and go about one's errands. Electric kettles are hugely popular among students living in hostels who find mess food difficult to gulp down! Not just students, even the hospitality industry seems to be a fan! All European hotel rooms for instance come with a table stocked with sachets of tea and coffee and of course, an electric kettle! Travelers who find a tough time adjusting to the local taste, find electric kettles a great help. People on tours can easily make prepackaged meals, cup noodles and other quick meals to keep up their energy levels. Owing to its umpteen advantages, electric kettle's heroism and glory, is totally understandable.