In the 1960s, people in Italy and Greece followed a diet that completely focused on healthy eating. These people were healthier, had a low risk of developing lifestyle-related diseases, and the chances of premature death were also low. The Mediterranean diet is based on these principles and is a boon to people who want to lose weight while eating healthy and tasty food.

The Mediterranean diet includes a balanced mix of carbs, proteins, good fat, fruits, and vegetables in fixed portions. Mentioned in this article are some of the details of the Mediterranean diet.

The key elements of the Mediterranean diet

• Consuming plant-based foods is one of the primary elements of the Mediterranean diet. This includes whole grains, legumes, fruits, vegetables, and nuts.
• Replacing salt with herbs and spices to flavor the foods.
• Replacing unhealthy fats like butter with plant-based oils like olive and canola oil.
• Including fish and chicken twice a week in your meal.
• Limiting the consumption of red meat as much as possible, and stopping it completely also helps.
• Drinking red wine, but in moderation.
• Being physically fit by practicing at least one form of physical exercise.

Fruits, vegetables, whole grains, legumes, and nuts
The typical Greek diet includes an average of nine servings of fruits and vegetables that are rich in antioxidants. The meal ideally includes pasta and rice along with these vegetables and fruits. The consumption of red-meat is minimal, perhaps once a week.

Whole grains
These are usually consumed in larger amounts in the Mediterranean diet. Unlike processed grains, they contain a large amount of fibrous and complex carbohydrates and take a long time to digest. This makes one feel satiated for a long time. Bread is also a primary component of the Mediterranean diet, and whole wheat bread is considered to be the healthiest. It is often eaten plain or dipped in olive oil but not with butter or margarine.

Nuts
These are also a major source of healthy fat in the Mediterranean diet. However, it is best to consume them in moderation since they are high in calories. Ideally, nuts can be added to the meals or can be eaten with fruits.

Healthy fats
The Mediterranean diet focuses on the consumption of healthy fats rather than abandoning fats altogether. Fats are important for the proper functioning of the nervous system, which controls all the other major functions in the body. Replacing hydrogenated and saturated fats with healthy monounsaturated fats like olive oil and canola oil is recommended to lower the risk of heart diseases. Extra virgin olive oil is the most unsaturated form of olive oil and has the most health benefits.

Omega-3 fatty acids are also an important part of a Mediterranean diet. Mackerel, herring, lake trout, albacore tuna, sardines, and salmon are abundant in Omega-3. Plant-based sources include almonds, walnuts, avocados, and olives.

Wine
Consumption of wine in moderation has proven benefits for reducing heart diseases. Not more than 5 ounces for women and not more than 10 ounces for men on a daily basis is within permissible limits and is healthy.