McKinley - Mediterranean Diet: Meal Prep. Mediterranean Diet Plan

Mediterranean Diet Meal Prep. Mediterranean Diet Plan. 21 Days Meal Plan. 100 Delicious and Easy Recipes. Lose Weight and Improve your Health. Cookbook and Tips for a Better Life Margaret McKinley
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Table of Contents

Wht th Mdtrrnn Dt? The Mdtrrnn Dt, mtm rfrrd to the Grk Mdtrrnn Dt r Mdtrrnn Dt Pln, a dt n th n tht t drb a dtr ttrn hrtrt f th lvng n rgn rund th Mdtrrnn S.
Table of Contents
Wht th Mdtrrnn Dt? The Mdtrrnn Dt, mtm rfrrd to the Grk Mdtrrnn Dt r Mdtrrnn Dt Pln, a dt n th n tht t drb a dtr ttrn hrtrt f th lvng n rgn rund th Mdtrrnn S.

Althugh t lld a dt, th Mdtrrnn Dt nt but uttng lr nd rtrtng fd lk mn ulr dt trnd n Amr td. Intd, t a w f lf tht nvlv njng a wd vrt f whl, nurhng fd wth frnd nd fml, wll rtng n tv lftl. Th ttrn w ntll brught t th ubl ttntn b Anl K n h Svn Cuntr Stud ublhd n 1970. Th lndmrk tud w bd n th brvtn tht rdnt n rgn rund th Mdtrrnn S hd th lwt rt f rnr hrt d (CHD) f n rgn tudd. Fgur 1 rv an xml f hw mnnt f th Mdtrrnn Dt n ft nt a healthy lftl. Chrtrt f th Mdtrrnn Dt nlud: Whl grn, whh nlud ll rt f the grn; the brn, ndrm, nd grm.

Eh f th rt h hlthful nutrnt, whh r lt r rdud whn th r rfnd into rdut uh wht flur; A wd vrt f vgtbl nd frut, ftn tn nll nd lll; Lgum, nut, nd d th mn lnt-bd ur f rtn n th dt; Olv l as th mn ur f ft, whh rl l-hlthful ft uh buttr; Sfd, ultr, nd gg r numd more ftn than thr mt; Mdrt munt f dr, mtl gurt nd h, numd a fw tm a wk; Rd wn, numd mdrtl wth ml; Phl tvt - at lt 30 mnut a d n mt d f th wk; Plnt f wtr t t hdrtd; Frh hrb nd ; ddd t dh fr flvr nd lr n ntd f x lt. Th Mdtrrnn Dt rrt for ll g. Whthr ung r ld, th Mdtrrnn Dt n b dtd t ft n lftl. In ft, hldrn wh r ntrdud t a wd vrt f nutrtu fd nd hl tvt rl in lf r mr lkl t ntnu t nj nd rt hlthful hbt thrughut thr lv.

Frut nd Vgtbl r lw- lr, nutrnt-dn, hgh fbr and bundnt n bnfl btv mund lk ntxdnt tht hl rtt th bd gnt txn. Rrh hw tht grtr numtn f frut nd vgtbl td wth lwr rk fr vru hrn d.

Whl-grn r mnmll r nt rd nd thrfr mntn hgh nutrtnl content, nludng fbr, B vtmn, minerals (nludng mgnum, rn, nd lnum), nd hthml. Rrhr hv fund tht numtn f dietary fbr m lwr bld rur, hltrl, bd m ndx (BMI), nd trglrd. Lgum r a gd ur f rtn, mnrl, fbr, mlx rbhdrt, nd lunturtd ftt d. Fndng uggt tht nrd numtn f lgum td wth rdud rk fr CHD, obesity, t 2 dbt, and m nr. Sfd nd Olv Ol r both xllnt ur f th hrt- hlth mnunturtd ftt d (MUFA) nd lw n turtd ft. Rrh hw tht MUFA nr HDL (gd) hltrl, whh t n ddtnl rttv mhnm against CHD.

Olv l nt- nflmmtr, ntxdnt and nt-lttng rrt. Sfd, ll ftt fh uh lmn, tun, nd rdn, r n xllnt ur f th mg-3 ftt d EPA nd DHA. The hlth bnft td wth mg-3 ftt d nlud rdud rk fr heart ttk nd trk. Fr mr nfrmtn n th bnft f mg-3 ftt d, ft ht Omg-3 Ftt Ad.

Bnft f th Mdtrrnn Dt fr Lng-trm Hlth Multl brvtnl tud ndutd n Eur nd th Untd Stt hwd tht dhrn t th Mdtrrnn Dt w td wth a rdud rk fr vru d nd vrll mrtlt. In ft, th mr ll th Mediterranean Dt has helped lwr th ndn f rtn d, nludng: Cnr Crdvulr D Mtbl Sndrm Alzhmr D Prknn D Rrh nrnng th Mdtrrnn Dt ntnu t urt t hlth bnft.

Mt rntl, rrhr ndutd a lrg tud n Sn nvtgtng th Mdtrrnn dt nd t rltnh t rdvulr d. Th fund tht rtnt wh wr t hgh rdvulr rk nd wh fllwd a rmmndd Mdtrrnn dt hd a 30% rdud risk f hvng a rdvulr vnt rltv t th who fllwd a recommended lw-ft dt.

Rd t wth t a mr hrt-hlth dt? Here's hw t gt trtd wth th Mdtrrnn dt. If u'r lkng fr a hrt-hlth tng ln, th Mdtrrnn dt mght b rght fr u. Th Mdtrrnn dt blnd th b f healthy tng wth th trdtnl flvr nd kng mthd f th Mdtrrnn. nd nrthrn Eur. nd nrthrn Eur.

Subunt tud fund tht th Mdtrrnn dt td wth rdud rk ftr fr rdvulr d. Th Mdtrrnn dt n f th hlth tng ln rmmndd b th Dtr Gudln fr Amrn t rmt hlth nd rvnt hrn d. It l rgnzd b th Wrld Hlth Orgnztn a hlth nd utnbl dtr ttrn nd n ntngbl ulturl t b th Untd Ntnl Edutnl, Sntf nd Culturl Orgnztn. Th Mdtrrnn dt a w f tng bd n th trdtnl un f untr bordering th Mdtrrnn S. While thr n ngl dfntn of th Mdtrrnn dt, t tll hgh n vgtbl, frut, whl grn, bn, nut nd d, nd lv l. Numru tud hv nw hwn tht th Mdtrrnn dt n u wght l nd hl rvnt hrt ttk, trk, t 2 dbt nd rmtur dth.

Thr n n rght w t fllw th Mdtrrnn dt, thr r mn untr rund th Mdtrrnn nd l n dffrnt r m have tn dffrnt fd. Cndr ll f th a gnrl gudln, nt mthng wrttn n tn. Th ln n b djutd t ur individual nd nd rfrn. Th B Et: Vgtbl, frut, nut, d, lgum, tt, whl grn, brd, hrb, , fh, fd nd xtr vrgn lv l. Et n mdrtn: Pultr gg, h nd gurt. Et nl rrl: Rd mt.

Dn't t: Sugr-wtnd bvrg, ddd ugr, rd mt, rfnd grn, rfnd l nd thr highly rd fd. Avoid Th Unhlth Fd Yu huld vd th unhlth fd nd ngrdnt: Addd ugr: Sd, nd, rm, tbl ugr nd mn thr. Rfnd grn: Wht brd, t md wth rfnd wht, t. Trn ft: Fund n mrgrn and vru rd fd. Rfnd l: Sbn l, nl l, ttnd l nd thr. Prd mt: Prd ug, ht dg, etc.

Hghl rd fd: Anthng lbld "lw-ft" r "dt" r whh lk lk t w md n a ftr. Yu mut rd food lbl rfull f u wnt t vd th unhlth ngrdnt. Fd t Et Extl whh fd blng t the Mdtrrnn dt ntrvrl, rtl because thr uh vrtn btwn dffrnt countries. Th dt xmnd b mt tud hgh in hlth lnt fd nd rltvl lw n nml fd. Hwvr, tng fh nd fd rmmndd t least tw a wk. Th Mdtrrnn lftl l nvlv rgulr hl tvt, hrng ml wth thr l nd njng lf.

Yu huld b ur dt on th hlth, unrd Mdtrrnn fd: Vgtbl: Tmt, brl, kl, nh, nn, ulflwr, rrt, Brul rut, uumbr, t. Frut: Al, bnn, rng, r, trwbrr, gr, dt, fg, mln, h, t. Nut nd d: Almnd, wlnut, mdm nut, hazelnuts, cashews, unflwr d, umkn d, t. Lgum: Bn, , lntl, ul, nut, hk, t. Tubr: Ptt, wt tt, turn, m, t. Whl grn: Whl t, brwn r, r, brl, rn, bukwht, whole wht, whl-grn brd nd t.

Fh nd fd: Slmn, rdn, trut, tun, mkrl, hrm, tr, lm, rb, mul, t. Pultr: Chkn, duk, turk, t. Egg: Chkn, ul nd duk gg. Dr: Ch, gurt, Grk gurt, t. Hrb nd : Garlic, bl, mnt, rmr, g, nutmg, nnmn, r, t. Hlth Fats: Extr virgin lv l, lv, vd nd vd l.

Whl, ngl-ngrdnt fd r th k t gd hlth. Wht t Drnk Wtr huld b ur g-t bvrg n a Mdtrrnn dt. Th dt l nlud mdrt munt f rd wine rund 1 gl r d. Hwvr, th is mltl tnl, nd wn huld b vdd b nn wth lhlm r rblm ntrllng thr numtn. Cff nd t r l mltl tbl, but u huld vd ugr-wtnd bvrg nd frut ju, whh r vr hgh n ugr. Strt th nw r ff trng Stkng wth ur hlth gl trt wth hng th right dt.

Fnd th n tht ft u best wth ur fr uz. But f u bm hungr btwn ml, thr r plenty f hlth nk tn: A hndful f nut. A f frut. Crrt r bb rrt. Sm brr r grapes. Grk gurt. Grk gurt.

Al l wth lmnd butter.

It lw a gd d t h t th rmtr f th tr. Tht' uull whr th whl fd r. Alw tr t h th lt-rd tn. Orgn bt, but nl f u n l ffrd t. Vgtbl: Crrt, nn, brl, nh, kl, grl, t.Next page