The diet of the Mediterranean consumes foods that come from plants such as fruits, vegetables, grains, and nuts. Eat a variety of vegetables to get various nutrients for the body. Cook these vegetables using pure olive oil when you try the mediterranean diet.
As a suggestion, don’t use coconut oil and palm oil. Because, even though it is made from vegetable, both types of oil contain high saturated fat and will leave bad cholesterol.
On this diet, seafood & fish are consumed twice a week. While cheese and yogurt are consumed every day.
Chicken and egg portions are being consumed. However, you are advised not to consume too much meat and sweetened foods.
In addition, nutrition experts from Oldways are working with the Harvard School of Public Health and WHO, making a guide to this diet’s pyramid. Interestingly, the base of the pyramid does not focus on food at all, but rather eat with friends and family, socialize, and exercise.
“We recommend at least 20 minutes for each meal. Turn off the TV, keep the cellphone. Focus on the conversation, and chew slowly,” said the expert.