B?g?nn?r'? Gu?d? To M?d?t?rr?n??n D??t

The Mediterranean diet is b???d ?n the traditional f??d? th?t people used to ??t in countries like It?l? ?nd Gr???? back ?n 1960. R????r?h?r? n?t?d th?t these ????l? were exceptionally healthy compared t? Americans and h?d a l?w r??k ?f m?n? lifestyle diseases. Num?r?u? studies have now ?h?wn th?t th? M?d?t?rr?n??n d??t ??n ??u?? w??ght loss ?nd h?l? ?r?v?nt h??rt attacks, ?tr?k??, t??? 2 d??b?t?? ?nd ?r?m?tur? d??th. There ?? n? ?n? r?ght way t? f?ll?w th? Mediterranean d??t, as th?r? ?r? many countries around the M?d?t?rr?n??n sea ?nd ????l? in different ?r??? m?? have ??t?n d?ff?r?nt f??d?. Th?? ?rt??l? d???r?b?? the d??t?r? ??tt?rn typically prescribed in ?tud??? th?t ?ugg??t ?t'? a h??lth? way ?f ??t?ng. C?n??d?r ?ll ?f th?? as a g?n?r?l guideline, n?t something written in ?t?n?. Th? ?l?n ??n b? ?dju?t?d to your individual n??d? and ?r?f?r?n???. THE B????? - Eat: V?g?t?bl??, fru?t?, nuts, ???d?, l?gum??, ??t?t???, wh?l? gr??n?, br??d?, herbs, ★★★★★★, f??h, seafood and extra virgin olive ??l. - E?t ?n moderation: Poultry, ?gg?, cheese and ??gurt. - Eat ?nl? rarely: R?d m??t. - D?n't ??t: Sugar-sweetened b?v?r?g??, ?dd?d ?ug?r?, ?r★★★★★★d m??t, refined gr??n?, r?f?n?d oils and ?th?r h?ghl? ?r★★★★★★d f??d?. AVOID THESE UNHEALTHY FOODS Y?u should ?v??d these unh??lth? foods ?nd ?ngr?d??nt? - Add?d ?ug?r: S?d?, ??nd???, ??? cream, t?bl? sugar and m?n? others. - R?f?n?d gr??n? White br??d, ???t? made w?th r?f?n?d wh??t, ?t?. - Trans fats: F?und ?n margarine ?nd v?r??u? ?r★★★★★★d f??d?. - R?f?n?d oils: S??b??n ??l, ??n?l? ??l, ??tt?n???d ??l ?nd others. - Processed meat: Pr★★★★★★d ??u??g??, hot d?g?, ?t?. - Highly processed f??d? An?th?ng labeled "l?w-f?t" ?r "diet" or which l??k? l?k? it w?? made in a factory. Y?u mu?t read food l?b?l? carefully ?f ??u want t? ?v??d these unhealthy ingredients.