Adopting the Mediterranean Diet? Here Are 8 Foods to Stock Up On

The Mediterranean diet is perhaps the world’s healthiest and delicious. It is more of fruits, vegetables, whole grains, legumes, and olive oil complemented with fish and poultry-lean sources of protein over red meat. Filling the plate with Mediterranean food is more like emphasizing a healthy lifestyle and practicing mindful eating.  

Here are 8 foods to stock up to go in the Mediterranean way:

Olives

Olives are an important ingredient of the Mediterranean meals. A scrumptious snack, it boasts healthy fats and polyphenol antioxidants and the low-calorie density helps weight loss by making you feel full. Olives and olive oil contain healthy unsaturated fats that reduce cholesterol levels and also have powerful antioxidants.

Olives can be consumed as a simple snack or can be blended into a dip or tapenade, or toss some into a Greek salad. It is also a major ingredient of many traditional salads.

Chickpeas

Chickpeas, a part of the legume family are a rich source of vitamins, minerals, protein, and fiber that keep you feeling full longer. It improves digestion and aids weight management. Chickpeas help your appetite stay under control and since it is inexpensive, you can include it in your diet. Take chickpeas as a crunchy snack or add it to soup or consume as a side dish.

Salmon

A popular fatty fish, salmon is loaded with nutrients. Apart from being tasty and versatile, 

It is a good source of proteins and contains omega-3 fatty acids that help the brain and heart function glitch-free. It is also quite high in potassium. You can add it to prepare delicious dishes or can be paired a baked salmon with farro risotto.

Quinoa

High in antioxidants, Quinoa is gluten-free, high in protein, and is one of the few plant foods with sufficient amounts of all nine essential amino acids. A powerful seed, it is highly nutritious. A quinoa-filled meal makes you feel full. It is a rich source of phosphorus and magnesium, which help regulate blood pressure and keep bones strong. Quinoa goes well with many foods and it is highly delicious. 

Bell Peppers

Bell peppers are rich in vitamins A, C, and K, and adding them is an excellent way to spice up your dishes. Bell peppers prevent cell damage, aging diseases, heart issues, and cancer. Including bell peppers in your diet can reduce the risk of inflammation like that found in arthritis and asthma. Bell peppers also promote proper blood clotting, strengthen bones, and help protect cells from oxidative damage.

Tomatoes

Red, juicy, and plump, tomatoes a great source of protein, minerals, dietary fiber, and vitamins A and C. It smoothens your skin and gives it a lustrous texture. Adding tomatoes to your diet can strengthen bones and make vision brighter. They are low in calories and are appetite-suppressant “high-volume” food, which means they have high amounts of water, air, and fiber.

For a full meal, mix a few chopped tomatoes into broccoli quinoa salad or go for some Italian.

Almonds

An excellent source of protein, almonds have significant fat-burning power. They are highly nutritious and rich in healthy fats, antioxidants, vitamins, and minerals. Regular intake of almonds helps maintain bone density, lower cholesterol, and boost metabolism. It can also be taken as a glass of almond milk. Almonds have healthy fats that reduce overall body mass index and lose weight in the belly part.

Avocados

Avocados are high in fiber and promote weight loss and metabolic health. It reduces appetite, decrease the risk of high blood pressure, and serve to lower your cholesterol levels. Avocados also offer anti-aging properties to keep skin looking rejuvenated. Avocados also reduce heart-related risks and better blood sugar control.

You can consume avocados as a dip for tortilla chips, toast, or in any way you prefer.

The Mediterranean diet is more of a lifestyle. Fully rich in veggies, nuts, and seeds, the Mediterranean Diet not just satisfies you but will also keep you full and healthy in the long run. Include these eight foods in your meals to live long and healthy. 

Author: Dr. Anil Date, MD | Dr2bThin – A medically supervised weight loss program. In case of any queries please contact/write back to us at doctor@dr2bthin.com. 

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Created on Feb 26th 2021 06:24. Viewed 327 times.

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