Diving Into The Mediterranean Diet

Reema Abdullah | December 16th, 2021

The Mediterranean is a region famous throughout history. The Mediterranean region includes countries like Egypt, France, Syria, Tunisia, Turkey, Libya, Malta, Algeria, and Greece. The Mediterranean Sea provides a climate of mild, rainy winters and hot, dry summers.

Key ingredients of the Mediterranean diet include olive oil, fresh fruits, vegetables, legumes, fish, and whole grains. There is a moderate amount of wine and red meat. Some of the most pivotal cultures in history resided in the Mediterranean such as Phoenicians, Canaanites, Mesopotamians, Egyptians, Persia, Ottomans, and many more.

The Mediterranean region boasts one of the healthiest diets in the world. There are a few pointers we could take from the region’s diet.

The key of the Mediterranean diet and why it is superlative is because it doesn’t depend on calorie counting. It operates on a very simple principle, to swipe out unhealthy options for healthier options.


Foods Avoided On The Mediterranean Diet:
– Refined grains, white bread, white pasta, and pizza dough
– Refined oils such as soybean and canola oil
– Added sugars in foods like sweets, pastries, candies, sodas, and juices
– Processed meats like turkey, ham, chicken, and hot dogs

Stick To Whole Grains:
– Couscous
– Whole grain pita
– Brown Rice
– You can dip whole grain bread options in hummus, olive oil, and tahini

Olive Oil
Mediterranean countries are home to many olive trees. People in the Mediterranean region consume olive oil each day. They add it to stews, salads, and as toppings on dishes like hummus. Olive oil is rich in vitamin E, phenols, and antioxidants.

Add In The Seafood
Shrimp, salmon, tuna, and any of your favorite fish can be consumed twice per week. That is the rule of thumb on the frequency of consuming seafood. Seafood is a great source of lean protein. It’s also rich in vitamins and minerals.

Next Article
  • 4 Ways To Switch Up Your Fitness Routine

    It can get boring to do the same repetitive routine after a while. Your body also will get used to the same movements and you will see slower rates of progress. There are many ways to switch up your routine that can include adding equipment and trying new moves. Try incorporating these tips into your...

    Read More
  • How To Overcome Adversity

    You may have passed a period in your life that was extremely hard and you had to face a difficult situation. You can even be training for a competition and the obstacles you face each day can damper your motivation and drive. Facing adversity is part of being human – it has literally enveloped the...

    Read More
  • How To Take Your Measurements

    Stepping on the scale is one way to track your progress along your fitness journey. It actually is not that effective because it does not tell you the break down between fat and muscle, it simply displays a number. To get a better idea of your progress and improvements, taking measurements is a much more...

    Read More
  • How To Keep A Health Journal

    Let’s be honest, many of us wander from diet to diet looking for results and quickly changing to the next diet when we don’t get the results as fast or as effective as we would like to see. You might even go from gym equipment to gym equipment, with no real plan of attack at...

    Read More
  • Stay Lean For The Summer

    With summer being right around the corner, it’s no better time to get and stay lean for the outdoor, bikini-clad activities. There is nothing wrong with wanting to look leaner and slimmer for summer time. Swimming, hiking, and other activities require a certain level of fitness. 1. Lower Your Carb Intake Focusing on foods that...

    Read More
  • Sound Sleeping 101

    Often times, sleep is a very neglected part of your overall well-being. Sleep is the time your body takes to repair itself and be fit. The negative side effects of sleep loss are slow mental cognition, weakened immunity, depression, short temper, moodiness, increased risk of accidents, memory loss, and forgetfulness. The average individual needs 8...

    Read More
  • Emotional Balance

    It is a very trying time for individuals all over the globe. The fear of sickness can take an emotional toll on you. Worrying, stressing, and experiencing emotions of fear over a virus can cause a lot of emotional turmoil. Especially if you have a family member or friend who has fallen under the illness,...

    Read More
  • Protein 101

    If you exercise frequently you have probably heard about the importance of protein in your diet. It could have been from a muscled juice head from your gym – but believe it or not you need to supplement a fair amount of protein to see the results you are working towards. Protein is composed of...

    Read More