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Healthy and light Mediterranean meals

 Healthy and light Mediterranean meals:

Healthy and light Mediterranean meals
Healthy and light Mediterranean meals


You will not need to eat more than 3 meals a day. But if you feel hungry between meals, there are plenty of healthy snack options, such as:

  • A handful of nuts.
  • A piece of fruit.
  • Carrots or celery sticks.
  • Some berries or grapes.
  • Leftovers from the night before.
  • Greek yogurt.
  • Apple slices with almond butter.

How to follow the diet when eating meals in restaurants:

It is very easy to make most restaurant meals suitable for the Mediterranean diet, as you can choose fish or seafood as the main course.

Ask the chef to brown your food in extra virgin olive oil.

Eat only whole grain bread, with olive oil instead of butter.

A simple shopping list for the Mediterranean diet:

Always try to choose foods that have been minimally processed and processed, as natural foods are best.


Vegetables: carrots, onions, cauliflower, spinach, kale, garlic, etc.

Fruits: apples, bananas, oranges, grapes, etc.

Berries: strawberry, blueberry, etc.

Frozen vegetables: Choose healthy vegetable blends.

Grains: whole grain bread, whole grain pasta, etc.

Legumes: Lentils, legumes, beans, etc.

Nuts: Almonds, walnuts, cashews, etc.

Seeds: sunflower seeds, pumpkin seeds, etc.

Condiments: sea salt, pepper, turmeric, cinnamon, cumin and others

Seafood: salmon, sardines, mackerel, tuna, shrimp, and oysters.

Potatoes and sweet potatoes.

Cheese.

Yogurt: Greek yogurt.

Poultry: chicken.

Eggs or eggs that are fortified with omega-3 fatty acids.

Oils: extra virgin olive oil.

It's best to eliminate all unhealthy temptations from your home, including soft drinks, ice cream, sweets, pastries, white bread, pretzels and processed foods.

If you only have healthy food in your home, you will eat healthy food.

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