5 points to make the Mediterranean diet work for you

Mediterranean diets have risen to prominence in the recent past as they are tasty, effective in aiding weight-loss programmes as well as nutritious. What does the term ‘Mediterranean diet’ really mean? It’s a diet essentially comprising plant-based foods with healthy fats such as nuts, seeds, olive oil, whole grains, beans, fruits and vegetables largely. Milk products are minimal, with meat being included only in specific requirements, if at all.

The Mediterranean diet is – nutrition-wise - one of the richest diets in the world, and yet it can be customized as per one’s budget, thus making it a very feasible option. Beans, fruits, vegetables and whole grains – and all within budget, too. If you restrict cheat days to once a fortnight and focus on eating clean, you can tailor-make this diet to work for you along with a bit of walking and yoga. There are a few other points to keep in mind, too - dietician and nutritionist, Dr Pooja Sharma enumerates:

1.Include more fruits and vegetables in your diet: Aim for 7 to 10 servings of fruit and vegetables on a daily basis. This is one of the best and most crucial aspects of the Mediterranean diet.

2.Stick to whole grains. One of the easiest and most important ways to make the Mediterranean switch is by opting for whole-grain bread, cereal and pasta. You may occasionally experiment with other whole grains, such as bulgur and farro.

3.Use olive oil: Olive oil extracted from the fruit of the Olea europaea plays an essential role in the Mediterranean Diet. Olive oil is rich in monounsaturated fatty acids (MUFAs) considered to be a healthy dietary fat which is overwhelmingly beneficiary, as opposed to saturated fats and trans fats.

4.Fish considered to be a good source of omega-3 fatty acids – if you are not a vegetarian, add fish twice a week to your diet. Tuna, salmon, trout, mackerel and herring are good choices for your body and brain.

5.Say no to red meat – substitute with beans or fish. But if you’re someone who just cannot do without a side of meat, include lean meats. A generous helping of plain yoghurt is a great add-on too.

6.Amp up the flavour: A smattering of herbs and spices vastly reduces the need for salt in dishes. Make use of them, and spice up your meals without feeling guilty