Mediterranean diets are super amazing for brain function, heart health, longevity and mental well-being. To make your diet little more Mediterranean, you don’t have to move to the isles to earn the reward. Following are the tricks that can help you make your diet little more Mediterranean and healthy.
1. Understand the components of a Mediterranean diet
Do you know the first thing about Mediterranean diet, is to focus on whole like fresh foods, so you can easily start bouncing those middle walkways in supermarkets.
One of the most important and key components of Mediterranean diet is whole grains, nuts, monounsaturated fats that are found in olive oil, avocados, fats from plant sources, polyunsaturated omega-3 fatty acids, which are found in fatty fishes like trout, tuna, salmon and sardines, nutrients found in flaxseeds, little amount of red meat and wine.
2. Focus on plant-based foods
When it comes to American plates, the star food is meat followed by boiled rice, mashed potatoes or sautéed veggies. The star of Mediterranean diet is fruits and vegetables, legumes like beans and peas, and nuts. Start by eating more than 3 meals a day to develop a meatless meal habit like Italian garden pizza at least one time in a week.
Start your meal with tomato based soup or salad and end your meal with fruit desserts or fresh fruits like apples, oranges, or anything citrus. Fruits are the best source for plant-based proteins, ideal for overall health.