What Foods Are Not Allowed On Mediterranean Diet

What to eat or not. It’s a common question in every diet. Don’t panic, here are some foods you should try to eat less of when following the Mediterranean diet.

The Mediterranean diet says “NO” to:

Processed foods
Sugary stuff ( such as pastries, ice cream, and certain granola bars)
White bread
Unhealthy fats
Foods rich in sodium or saturated fat

It also says to cut down on red meat and fatty dairy foods. You can drink alcohol, but only red wine, and not too much.

Don’t give up! Keep reading to discover the dos and don’ts of the Mediterranean diet.

What Foods Are Not Allowed On Mediterranean Diet – Must Consider It!

1. Heavily Processed Foods:

Here, we’re talking about processed foods that contain refined sugar, sugar substitutes, high fructose corn syrup, artificial flavours, colours, and preservatives.

Many foods undergo some processing. For instance, canned beans are cooked before being canned. However, when we say to limit processed foods, we mean avoiding things like frozen meals packed with sodium.

Heavily Processed Foods — Source: healthifyme

Stick to foods as close to their natural form as possible, like plain frozen fruits or veggies. You should also cut down:

Frozen meals high in sodium
Sodas
Sweetened drinks
Desserts with added sugars
Candies
Processed cheese

2. Processed Red Meat:

On the Mediterranean diet, it’s best to cut down on eating red meat like steak. And when it comes to processed red meat, like:

Hot dogs
Bacon
Lunch meats
Sausage

You should even more important to avoid these lists or have them only occasionally. A study in BMJ showed that eating red meat, especially processed kinds, regularly could increase the risk of death.

3. Refined Grains:

The Mediterranean diet promotes whole grains like:

Farro
Millet
Couscous
Brown rice

It’s best to avoid refined grains when following this eating plan such as:

White pasta
White bread
Product made with white flour

4. Hydrogenated Oils:

Avoid highly refined and hydrogenated oils, which turn liquid fats into solid fats and create harmful trans fats. Trans fats can increase the risk of cardiovascular disease and diabetes. Additionally, oils high in omega-6 fatty acids can cause inflammation. Some Include:

Soybean
Corn
safflower
Sunflower

It’s important to consume more omega-3 fatty acids to reduce the risk of heart disease. Switching to heart-healthy olive oil is a good choice.

5. Alcohol:

If you’re on the Mediterranean diet, red wine is the preferred alcoholic beverage because it has health benefits, especially for the heart. But it’s crucial to keep alcohol consumption in check.

Note: Women and men over 65 should limit it to one drink per day, while men under 65 can have up to two drinks daily.

That is all about the, What foods are not allowed on the Mediterranean diet? Now I am sharing foods that are allowed in this diet. For more detail visit this forum website.

What Foods Are Allowed On The Mediterranean Diet – Have A Look!

1. Fruits:

When it comes to fruits on the Mediterranean diet aim for at least three servings of fresh fruit daily. Fruits are not only delicious but also packed with essential vitamins, minerals, and antioxidants that promote overall health and well-being.

Some fruits are:

Apples
Oranges
Berries
Grapes

Incorporating a variety of fruits into your diet ensures you get a diverse range of nutrients to support your body’s needs.

You May Read: Can You Eat Eggs On Mediterranean Diet – A Guide In 2024!

2. Vegetables:

When considering vegetables in the Mediterranean diet, aim to include three to four servings a day. Incorporating vegetables into your meals is easy and delicious – have a salad with each meal and add an extra serving of vegetables to both lunch and dinner.

Vegetables like spinach, tomatoes, bell peppers, and cucumbers are not only tasty but also rich in essential nutrients such as:

Vitamins
Minerals
Fiber

Including a variety of colourful vegetables ensures you get a wide range of health benefits to support your overall well-being.

3. Whole Grains:

Grains are essential components of the Mediterranean diet. It includes:

Whole-grain pasta
Barley
Farro
Couscous
Bulgur

These grains are rich in fiber, vitamins, and minerals, providing sustained energy and promoting digestive health. Incorporating whole grains into your meals can help lower the risk of heart disease, or at most 1 serving per week, and obesity.

4. Nuts:

Nuts are a key component of the Mediterranean diet, offering a wide range of health benefits. They are packed with heart-healthy fats, protein, fiber, vitamins, and minerals. Consuming nuts regularly has been associated with reduced risk of:

Heart disease
Improved cholesterol levels
Better weight management

Almonds, walnuts, pistachios, and cashews are popular choices. You can incorporate a handful of nuts into your daily diet which can contribute to overall health and well-being.

5. Legumes:

These are a staple of the Mediterranean diet, offering a rich source of plant-based:

Protein
Fiber
Vitamins
Minerals

Incorporating legumes into your meals at least three times a week is recommended for optimal health benefits. Lentils, chickpeas, beans, and peas are versatile legumes that can be used in various dishes.

They not only provide essential nutrients but also contribute to satiety, making them an excellent choice for promoting weight management and overall well-being.

6. Seafood:

Seafood, including tuna, salmon, sardines, and mackerel, is an essential component of the Mediterranean diet. These fish are abundant in omega-3 fatty acids, which are crucial for:

Promoting heart health
Reducing inflammation
Supporting brain function
Manage weight

Seafood is a tasty and nutritious option for your diet.

7. Extra Virgin Olive Oil (Evoo)

It is beneficial for lowering bad cholesterol and decreases the likelihood of developing heart disease.it is rich in unsaturated fatty acids.

Extra Virgin Olive Oil (EVOO) is an excellent option for incorporating healthy fats into your diet. It also offers antioxidant properties, helping combat inflammation and protect against various diseases.

8. Lean Poultry:

Lean poultry provides essential protein while being lower in saturated fats than red meats. You can include lean poultry in your diet several times a week. You can consume it in portions ranging from 3 to 4 ounces. Opt for skinless cuts and moderate serving sizes to keep your intake balanced.

9. Red Wine:

Enjoying a glass of red wine with your meal is considered healthy. It has antioxidant content, which may reduce the risk of heart disease. However, it’s essential to drink it in moderation to avoid negative health effects.

Note: I recommend my clients, typically one glass for women and up to two glasses for men per day, to reap the potential benefits without the risks.

How Do I Create A Mediterranean Diet Meal Plan? Different Options!

Before you make big changes to your diet, talk to a doctor or dietitian first. They can help you figure out what’s best for you and give you recipes to try.

When you plan meals, try to mix things up and have different options for breakfast, lunch, dinner, and snacks. This keeps things interesting and stops you from feeling bored.

The Mediterranean Diet is pretty flexible, so you can enjoy many different foods. Here are a few meal suggestions to help you start.

1. Breakfast:

Oatmeal with berries and flaxseed
Toast spread with nut butter paired with a fruit smoothie
Greek yoghurt with fruit and nuts
Vegetable omelette with egg whites

2. Lunch

Try a bulgur salad with lemon and herbs or charred broccoli
Have a whole-grain pasta salad with lots of veggies
Enjoy a roasted portobello sandwich with veggie soup
Opt for a toasted quinoa and salmon salad
Prepare your lunches ahead for convenience

3. dinner:

Salmon with mango salsa
Cod with lentils
Roasted chicken over cannellini beans
Chickpea and spinach pancakes
Black bean burger on a whole-grain bun with roasted beets

4. Some Snacks Options:

A handful of unsalted nuts and seeds
Fresh, seasonal fruit
Nonfat Greek yoghurt with a small portion of dark chocolate (at least 70% cacao)
Whole-grain crackers with hummus
Raw vegetables with nonfat Greek yoghurt dip

Serving Sizes For The Mediterranean Diet – Suggestion For You!

Food	Serving Goal	Serving Siz	Tips
Fresh fruits and vegetables	At least 3 servings of fruit and 3 servings of veggies per day.	Fruit: ½ cup to 1 cup; Veggies: ½ cup cooked or 1 cup raw	Include veggies with every meal and have fruit as a snack.
Whole grains and starchy vegetables	3 to 6 servings per day	Grains, pasta, or cereal: ½ cup cooked; Bread: 1 slice; Dry cereal: 1 cup	Choose whole grains like oats, barley, or brown rice. Baking or roasting potatoes instead of frying them.
Extra virgin olive oil (EVOO)	1 to 4 servings per day	1 tablespoon	Consume EVOO for cooking, drizzling over salads, or dipping bread.
Legumes (beans and lentils)	3 servings per week	½ cup	Add legumes to salads, soups, or pasta dishes. Try them in dips like hummus.
Fish	3 servings per week	3 to 4 ounces	Choose fish high in omega-3s like salmon, sardines, or tuna.
Nuts	At least 3 servings per week	You can use 2 tablespoons of nut butter	Choose raw, unsalted varieties like walnuts or almonds. Add to cereal, salads, or yoghurt.
Poultry	No more than once daily	3 ounces	Choose lean white meat and remove the skin before cooking.
Dairy	No more than once daily	Milk or yogurt: 1 cup; Natural cheese: 1 ½ ounces	Choose low-fat or fat-free options and avoid whole-fat dairy products.
Eggs	Up to 1 yolk per day	1 egg (yolk + white)	Limit yolks to no more than 4 per week if you have high cholesterol.
Red meat	Zero, or at most 1 serving per week	3 ounces	Choose lean cuts like tenderloin or sirloin.
Wine (optional)	1 serving per day (assigned female at birth); 2 servings per day (assigned male at birth)	3 ½ ounces	If you don’t drink, consult your healthcare provider.
Baked goods and desserts	Avoid commercially prepared options; Limit homemade treats to no more than 3 servings per week	Varies by type	Opt for healthier alternatives like fruit and yoghurt. Bake with whole-grain flour and liquid oil.

Frequently Asked Questions:

1. Is Mayo Allowed on the Mediterranean Diet?

No, it’s not a part of the Mediterranean diet. Mayonnaise is a processed spread made with unhealthy vegetable fats. Instead, try using Greek yoghurt or avocado in your sandwich for a healthier option that still tastes great.

2. Can the Mediterranean Diet be vegetarian?

Yes! If you’re into vegetarianism, you can adopt the Mediterranean Diet by skipping meat and seafood. Instead, you’ll get your protein from nuts and beans. For more details, chat with a dietitian.

3. Can the Mediterranean Diet be gluten-free?

Yes. The Mediterranean Diet can easily accommodate a gluten-free lifestyle by focusing on naturally gluten-free foods like fruits, vegetables, nuts, seeds, legumes, and lean proteins.

Conclusion:

The Mediterranean diet promotes health through whole foods like fruits, veggies, whole grains, lean proteins, and healthy fats. It refers to avoiding processed foods, refined sugars, and unhealthy fats.

It’s flexible and delicious, offering a balanced approach to improving heart health, managing weight, and adopting a healthier lifestyle.

Olivia Steeve

What Foods Are Not Allowed On Mediterranean Diet – Guide In 2024!

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