List of Mediterranean diet



List of Mediterranean diet

For each day
* Cereals: bread, pasta, rice, corn, oats, cereals, potatoes.
* Beans, peas, lupins.
* Fruits: Apples, pears, oranges, mandarins, apricots, peaches, grapes, fichi, watermelons, melons, raspberries, strawberries, chestnuts, filberts, walnuts, almonds, pistachios.
* Vegetables: beets, carrots, lettuce, spinach, broccoli, cabbage, tomatoes, eggplants, peppers, zucchini, onions.
* Olive oil
* Herbs: Basil, the thymus, oregano, garlic.
Milk and Cheese
* Wine

Nutritious: carbohydrates (starch), vegetable protein, B vitamins, fiber. Provitamin and vitamin C, minerals and antioxidants, water, fiber, animal protein, phosphorus.

Features: Power engineering, plastics, the legal protection.

Useful tips:

* The use of cereals for breakfast, lunch and dinner using the
* A moderate peak (2-3 times per week)
* Consuming 3-4 servings of various foods in this group
* A moderate consumption of grapes, bananas, fichi, fruit juices
* Consumption of fruit away from main meals
* I'm like milk and yogurt or partially expanded foam, the cheese and welding
* Avoid the cream and butter
* Do you drink moderately cheese?

For eating 1-3 times per week

* Meat: turkey, rabbit, pork and beef
* Fish: anchovies, sardines, herring, late -
* Eggs

Nutrition: animal protein, minerals (zinc, industrial, iron, B vitamins, vegetable proteins, fatty acids)

Features: Plastic, energetic.

Useful tips:

* Choose lean meats and fish. Even the blue fish (anchovies, sardines, herring, the late, etc.)
* Do you eat fish at least twice a week?
* Eat less meat, fat meat and fish
* Limit of the animal fat and fried
* Preferred OLIS works, including extra virgin olive oil

List of Mediterranean diet