Everyone, and their Italian grandmother, seems to be sticking to the Mediterranean diet right now. (Before it was just grandmas.) TIn contrast to some other nutrition plans, this one is proven and true, beloved by doctors for its cardiovascular benefits. High in fruits and veggies, healthy fats, protein, a casual glass of wine … It really seems to have it all.
Directions that surround the Mediterranean diet, emphasize foods high in omega-3 and healthy fats, as well as many fruits and vegetables. However, when you start Googling around recipes, you will often be referred to the idea of fried salmon, couscous with shrimp and vegetables, or large salad dressing with chicken fillet, olives and feta cheese. All this sounds great if you do not eat it. It is enough to make you wonder if you can meet the requirements of the Mediterranean diet (and take advantage of these health benefits) by following a vegetarian or vegan diet?
"Part of what makes the Mediterranean diet so great that it is so adapted, so it's actually easy to follow, even if you do not eat mussels or animal products," says registered dietitian Marisa Moore, RD. Here she gives tips on how to complete the Honey diet, Vegan or Vegetarian Path. It also points to some common mistakes that many people do not eat when they try to eat this plan for the first time. Keep reading everything you need to know.
Are Mediterranean Proteiners Beneficial to the Diet?
"Regardless of what they are asking about, the first question that vegetarians always ask is about protein," Moore says. She will suffice enough when you do not eat fish or fish. "When you are vegetarian or vegetarian and after a Mediterranean diet, you want to have food priorities like impulses like chickpeas and lentils," she says, adding that you should strive to get from 50 to 75 grams of protein per day.
Moore says that knot is especially great because you can work with them in almost anything. "You can mix them in hummus, add them to the marinara sauce, add them to quinoa or salads," she says. As for lentils, it reminds vegetarians that they are not just for stewed foods. "You can do them at the beginning of the week, and then include them in your salads and other dishes," she says. And since it's 201
"Nuts are another major element of the Mediterranean diet and a good source of protein," Moore says. In addition to eating them as is, having a handful or two as a snack or incorporating them into salads for some crunch, it encourages vegetarians to get creative. "Experiment with raw or nuts-based sauces," she says.
If you eat dairy products, Greek yogurt is another source of protein that Moore recommends, which has twice as much protein as usual yogurt. – It's something else that you can work on in sauces. Or he makes a great breakfast with some nuts and berries on the top, "Moore says.
And how about getting enough healthy fats?
"One difficult part of following the Mediterranean diet, if you are vegetarian or vegetarian, is getting enough omega-3 fatty acids," Moore says, since fish, one of the best dietary sources of omega-3, is standing outside the table. Fortunately, you're not exactly SOL.
Not only are nuts a good source of protein, but they are also filled with omega-3, another reason for their cooking. "And then there is, of course, olive oil," says Moore, saying that you can add a tablespoon or two to almost everything to really get those healthy for the heart. "Avocado oil is another way to get healthy fats, and it also adds a very nice creaminess," she says.
Lightweight: fruits, vegetables and herbs
The Mediterranean diet recommends seven to ten servings of fruits and vegetables per day. Moore says that anyone and everyone will work here, encouraging people to go for what's seasons and easily accessible. "Do not worry about the priority of fruits and vegetables growing in the Mediterranean region," she says. "Just select what you like and what you can find." (If you need assistance in diversifying the palette, you can always check # 20th September.)
She also encourages the use of herbs and spices, so they do not get, well, boring; They also fill the food factor, since most herbs are anti-inflammatory. "You could make garlic and greens, oregano and roasted vegetables, or even chili flakes, to really add a bit of bite," Moore says, giving some examples.
Are there any common mistakes for a Medium based diet?
Although the Mediterranean diet is easier to follow than food-type plans, Moore says that at first attempts by vegetarians and vegetarians there are often some mistakes. it. First, do not fill your dish with exceptionally delicious grains like pasta. Yes, spaghetti is an ordinary part of some dishes of Mediterranean cuisine, but pasta must really be foreign, allowing vegetables, protein and healthy fats to be stars.
"Iron is another nutrient that many people do not eat can forget," says Moore. "Leafy greens are a great source, and they are better absorbed in the body when coupled with vitamin C." Hint: add spinach to macaroni and marinade sauce. This will not only help to absorb iron, but also reduces the amount of purified grains, increasing the content of plants. And read on these other vegetables with high iron content to mix a bit.
"The most important thing to keep in mind when following this diet is to try new things and find out what works for your lifestyle," says Moore. "This is really the key to long-term success."
If you are looking for some vegetarian Mediterranean cuisine recipes to try, do not look beyond this winter salad of avocado and pecans and this sweet chili potato.