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In an era, when quick fixes are the mantra for achieving weight loss or body goals, the Mediterranean diet provides a holistic approach to healthy eating. This blog serves as a comprehensive guide to understanding the Mediterranean diet, its impact on overall health, and examining the role it may play in reducing the risk of or managing chronic diseases.
What is the Mediterranean Diet?
Many people have heard of the Mediterranean diet food plan. However, they might not be able to properly answer the question, “What is a Mediterranean diet?” when asked. The Mediterranean diet refers to the traditional eating patterns of countries bordering the Mediterranean Sea. This diet plan is rich in fruits, vegetables, and healthy fats, and is largely considered a plant-based eating pattern. Due to its location, the Mediterranean diet in Turkey is deeply rooted in the country’s rich culinary background.
Mediterranean Diet Benefits
People visiting Turkey can explore the delights of the Mediterranean diet in Istanbul and other cities. Due to its composition, the Mediterranean diet has many health benefits and is easy to maintain and digest. The advantages of a Mediterranean diet plan include:
Having a positive effect on cognitive function
Maintaining a stable weight
Positive impact on cardiac health
Decreasing the risk of developing certain cancers
Decreasing the risk of metabolic diseases
Maintaining blood pressure
Maintaining blood sugar and cholesterol levels
Assisting in proper digestion and bowel movements
Those who haven’t tried it before can experience the delights of the Mediterranean diet in Turkey for its diverse flavors and various health benefits.
Mediterranean Diet food list
A traditional Mediterranean diet in Turkey features a variety of fruits, vegetables, whole grains, nuts, and olive oil. These foods are easy to digest, help prevent bloating, and provide essential nutrients without excessive calories. A typical Mediterranean diet food list includes:
Fruits
Fruits are an essential part of the Mediterranean diet in Turkey and other countries in the region. These include local fruits such as apples, bananas, avocados, blueberries, oranges, dates, figs, grapefruits, among others.
Vegetables
Mediterranean diet recipes are often classified as 'plant-based' and are renowned for their rich variety of vegetables. Common ingredients in Mediterranean dishes include artichokes, broccoli, cabbage, carrots, lettuce, okra, and potatoes, along with many other fresh, organic staples.
Nuts And Legumes
Nuts, legumes, and seeds—such as sunflower seeds, almonds, and hazelnuts—are integral components of the Mediterranean diet. They are consumed whole, as spreads, or in the form of oils to maximize their nutritional benefits.
Grains
Barley, brown rice, quinoa, oats, millet, etc., are incorporated into the Mediterranean diet for properties such as high fiber content and the ability to provide sustained energy.
If you are looking to replicate the flavors of the Mediterranean diet in Istanbul, now you know what to include in your next grocery list.
Mediterranean Diet serving goals and sizes
Thanks to a variety of ingredients such as fruits, vegetables, and whole grains, Mediterranean diet recipes in Turkey are not only delicious but also promote overall health. The serving goals and portion sizes for a Mediterranean-based diet plan are as follows:
Fruits And Vegetables
Three servings per day of both (minimum)
Half a cup per serving of fruits
Half a cup per serving of cooked or one cup per serving of raw veggies
Grains
3 - 6 small servings/day in various forms
Half a cup of cooked grains (can be cereal or pasta)
One bread slice
Half a cup of dry cereal
Beans And Lentils
Minimum three times a week
Half a cup per serving size
Olive Oil
Extra virgin olive oil
One to four times a day
Approx. 1 tablespoon per serving
White Meat (Fish, Chicken)
Three servings of fish per week
One serving of chicken per day
Three to four ounces per serving for both
Nuts
Minimum three times a week
Half a cup of whole nuts
Or, two tablespoons of nut butter
Eggs
One whole egg per day
Dairy Products
Once per day
One cup of milk or yogurt
One and a half ounces of cheese (not processed)
A diet plan of Mediterranean origin doesn’t include high quantities of red meat, although one serving of 3 - 4 ounces per week may be included. Families can experience the delights of a Mediterranean diet in Turkey during their vacations and enjoy the concept of shared meals.
How do I create a Mediterranean Diet meal plan?
Many people visit Turkey and fall in love with the Mediterranean diet. They want to replicate the same diet plan when they go back home. The safest way to do so is to consult a licensed nutritionist. The Medical Park Hospital provides expert nutritionist consults to its patients so they can avail the benefits of a Mediterranean diet plan safely, without compromising their health.
Mediterranean Diet Meal Plan
Anyone can avail of the benefits of this versatile diet barring health issues. A Mediterranean diet in Istanbul exhibits a perfect blend of urban living with a healthy and traditional routine. The Mediterranean diet recipes incorporate natural and organic foods like fruits, vegetables, fish, olive oil, legumes, whole grains, etc., for maximum nutritional and health benefits.
What foods are not allowed on the Mediterranean Diet?
A Mediterranean diet in Turkey rarely includes certain food groups. As a general rule, the following foods should not be added to a Mediterranean diet meal plan to avail its maximum benefits:
Processed foods
Foods high in sodium
Alcohol
Sugary snacks and fizzy drinks
Saturated fats and refined carbohydrates
Processed cheese
To make healthy Mediterranean diet recipes, you can put your Turkish vacation to good use and consult a certified nutritionist at the Medical Park Hospital. You can visit a Medical Park Hospital in most cities in Turkey, as they are present in over 27 locations across the country. Equipped with 2500 trained healthcare professionals and a combined bed capacity of 5300 beds, you can trust Medical Park Hospitals with all your healthcare needs.
What is the Mediterranean Diet pyramid?
A Mediterranean diet pyramid is a visual representation of the type of food you should eat on a day-to-day basis as a part of your Mediterranean diet food plan. This food or diet pyramid predominantly includes plant-based options, lentils, cereals, and various other types of organic foods. A Mediterranean diet pyramid is not of one type, there are various versions available online, which anyone can adopt according to their nutritional needs.
The Mediterranean diet is not specific to a single Mediterranean country. However, Mediterranean diet recipes in Turkey are a good example of where and how to start your journey of health and well-being.
