Mediterranean Diet for Your Heart Health: Best Recipes and Meal Plans

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2018 – is time to organize healthy eating habits and get acquainted with most popular and best diets, starting with Mediterranean Diet.

Read more on Nexter.  

What is Mediterranean diet?

Source: doctoroz.com

Along with DASH diet, the Mediterranean diet was named the best ones in 2018. And here’s why.

This diet decrease the risk of heart attack and breast cancer. It’s commonly associated with dished eaten in the countries located near Mediterranean Sea.

Choose only the best and freshest products. What can be eaten raw, eat raw. Maximize the use of plant foods and try to discover its diversity, adding to the menu and wholemeal products, and vegetables with fruits, and legumes, and nuts.

Replace cooking fats, butter, lard with extra virgin olive oil wherever possible.

Disadvantages

The only obvious disadvantage of the Mediterranean diet is the high cost of its constituent products.

On the other hand, health almost always requires financial costs, and it is nice to realize that the costs of those products guarantee slim figure, gastronomic harmony, heart health and pleasure.

How to plan the diet

Source: unitypoint.org

Creating every-day Mediterranean diet meal plan, you won’t have to accurately count calories and carefully measure the proportions of elements.

You can lead yourself when creating the menu imagining a simple and convenient pyramid of products. See one of the examples above.

All types of products included in the Mediterranean food system are located due to the frequency of their consuming.

At its base – “slow” carbohydrates, represented by unrefined cereals (bulgur, brown rice, barley, millet), pasta, grain bread.

The lower part of the pyramid represents the food that should be consumed daily (calcium-rich dairy products, 2 servings per day.

1-Day Meal Plan

Nexter offers you to try out 1-day Mediterranean diet meal plan:

Breakfast (270 calories)

  • Oatmeal with Fruit & Nuts
  • 1 cup of coffee with steamed milk

A.M. Snack (47 calories)

  • 2 clementines

Lunch (320 calories)

  • Chicken Greek Salad
  • 1 medium pear

P.M. Snack (27 calories)

  • 1/2 cup sliced strawberries

Dinner (400 calories)

  • Roast Pork with asparagus and tomatoes

Evening Snack (37 calories)

  • 1 medium plum

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Mediterranean Diet for Your Heart Health: Best Recipes and Meal Plans
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Mediterranean Diet for Your Heart Health: Best Recipes and Meal Plans
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2018 - is time to organize healthy eating habits and get acquainted with most popular and best diets, starting with Mediterranean Diet.
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