The Mediterranean diet was first across the finish line in the annual competition for the best diet for the fifth year in a row.
According to ratings announced by U.S. News & World Report, the Mediterranean diet won the blue ribbon in the following categories: easiest diets to follow; best diets for healthy eating; best diets for diabetes; and best plant-based diets.
Whether you want to make tiny changes or overhaul your eating habits, we're going to give you a blueprint for adopting the Mediterranean diet.
An Emphasis on Whole Foods
Processed foods are not commonly found in the Mediterranean diet. If food comes in a package, look at the ingredient list. Choose foods that contain no more than one or three whole-food ingredients, such as bulgur or oats. Fruit, vegetables, whole wheat, nuts, legumes, fish, and olive oil are examples of whole foods. Instead of red meat, try fish.
The Mediterranean diet's main protein sources include fatty fish including salmon, mackerel, tuna, and herring. These fish provide high doses of omega-3 fatty acids that decrease inflammation and enhance cholesterol levels.
Whitefish and shellfish are both good sources of lean protein, but they lack omega-3 fatty acids. Meats that are red or processed are rarely consumed. On a weekly or regular basis, chicken, turkey, eggs, cheese, and yogurt can be eaten in moderate portions.
Think Twice about Dairy
America appears to be a culture that puts cheese on everything. Rather than sprinkling cheese on top of everything, try eating a variety of tasty cheeses in moderation. Choose strong-flavored cheeses like feta or parmesan (a tiny amount of cheese is enough) and avoid processed cheeses like American.
Enjoy yogurt as well, but choose plain, fermented, and Greek if possible. Consuming too much sugar is bad for your health, so avoid high-sugar, flavored yogurts.
Make Vegetables the Focus of Your Meal
Fruits and vegetables are intended to make up the majority of your meals. The Mediterranean diet focuses on 7 to 10 servings of fruit and vegetables a day, although even 3 to 5 servings a day have been demonstrated to lessen the incidence of cardiovascular disease. Consider how you may include more vegetables in your diet in small ways, such as adding lettuce to your eggs, filling your sandwich with avocado and cucumber, and snacking on an apple with nut butter instead of crackers.
Cut Back on Sugar
Cookies, crackers, processed flours, and sugars are not part of the Mediterranean diet and should be avoided on a regular basis. Keep cookies and ice cream for special occasions. Mild treats like gelato and baklava are popular in the Mediterranean region. To satiate their sugar demands, they would consume fresh fruit, such as dates and figs.
Bonus: Dietary lifestyle modifications include eating with friends and family, socializing over meals, consciously consuming favorite foods, and mindful movement and exercise.
