Ideally, Mediterranean diet snacks support healthy blood sugar levels, promote heart health, reduce the buildup of platelets in the blood, protect brain function, and contribute to weight loss. Moreover, the recommended foods can inhibit the proliferation of cancerous cells and thus slow down the development of the illness. That said, here is what to eat and not to eat while following the Mediterranean diet:

Foods To Eat In The Mediterranean Diet

The following are the primary food components of the Mediterranean diet:

1) Vegetables

Vegetables commonly found in the Mediterranean diet include kale, spinach, tomatoes, carrots, turnips, broccoli, cauliflower, potatoes, cucumbers, onions, pumpkins, eggplant, mushrooms, lettuce, cabbage, collard greens, and sweet potatoes.

Notably, a diet rich in vegetables can reduce the risk of heart disease (Aune et al., 2017), stroke, and digestive problems. Also, they can prevent blood sugar fluctuations and help keep appetite in check. To reap these health benefits, aim to make vegetables the bulk of your meals when following a Mediterranean diet. They should be consumed at least two times daily in about seven to ten servings.

2) Fruits

The Mediterranean diet encourages a high intake of fruits like bananas, oranges, strawberries, grapes, melons, pears, apples, dates, tangerines, avocados, apricots, figs, and peaches. Fruits possess ample micronutrients, such as vitamins C and E, potassium, and dietary fiber, that promote heart health by reducing inflammation, maintaining healthy blood pressure, and supporting overall cardiovascular function. Ideally, people who consume fruits have a low risk of cardiovascular problems (Wang et al., 2014). Therefore, eating the above fruits one to two times every day is recommended.

3) Good Fats

The Mediterranean diet consists of high amounts of unsaturated fats. These good fats contain monounsaturated and polyunsaturated fats that are healthy for the heart. Additionally, they can help decrease bad LDL cholesterol levels, lower blood pressure, and regulate irregular heartbeats. The primary sources of unsaturated fats include oils, olives, avocados, walnuts, seeds, soymilk, fatty fish, and tofu.

4) Whole Grains

Whole grains are a significant component of the Mediterranean diet. They contain vital natural nutrients such as lignans, phenolic compounds, vitamins, fibers, phytochemicals, and bioactive components that are good for overall health. For instance, they can lower cholesterol levels, stabilize blood sugars, reduce the susceptibility of type 2 diabetes, and promote weight loss.

Mainly, B vitamins ensure body cells function properly, while fiber helps digestion and prevents constipation. As a result, it's a good idea to choose whole-grain cereals such as whole wheat bread, corn, rye, bulgar, oats, brown rice, and barley. You should have one to two servings of whole grains at every meal.

5) Nuts

Nuts are a mainstay of the Mediterranean diet. They’re rich in healthy fats, protein, and fiber. These are the ideal nutrients to stabilize blood sugars, reduce inflammation, improve cholesterol levels, and keep you full. Therefore, it’s good to include a quarter-cup of nuts in your meals daily, and you can pair them with vegetables or fruits. Mediterranean nuts include almonds, walnuts, chestnuts, pine nuts, hazelnuts, macadamia nuts, and pistachios.

Foods To Avoid In The Mediterranean Diet

Here are the foods to avoid while on a Mediterranean diet:

6) Added Sugar

Added sugar is mainly found in ice cream, candies, soda, cakes, table sugar, and syrup. Ideally, refined sugar is not a part of the Mediterranean diet, so you should skip the above foods most of the time. Instead, you can satisfy your sugar cravings by eating fresh fruits such as dates and figs.

7) Processed Meat

Processed meats include hot dogs, sausages, beef jerky, deli meats, bacon, corned meats, salami, ham, and lunchmeat. They contain harmful chemicals that may cause chronic illnesses like cancer, heart disease, and diabetes. (Bouvard et al., 2015)

Therefore, you may want to avoid processed meats for more health benefits. You can swap it for fish or seafood, including tilapia, sardines, trout, salmon, crab, octopus, lobster, shrimp, oyster, and mussels. Notably, fish is a source of omega-3 fatty acids that keep your heart and brain healthy.

8) Refined Grains

Refined grain products include white bread, chips, white rice, pasta, crackers, corn grits, and tortillas. These foods lack plant compounds such as B vitamins, iron, and levels of fiber responsible for many health benefits. In that case, it’s best to cut the consumption of such refined grains and go for whole grains.

9) Refined Oils

The Mediterranean diet only encourages the consumption of natural fats. Therefore, you should avoid refined oils such as soybean, grapeseed, cottonseed, corn, and canola oil. Some refined oils undergo processing methods that may result in the loss of beneficial compounds and, in some cases, the formation of trans fats, which are harmful to health. (Mozaffarian, D., & Clarke, R. 2009) So, you may want to use varieties of natural oils, such as olive oil, which is rich in healthy fats.

Conclusion

The Mediterranean diet emphasizes the consumption of nutrient-rich foods, including fruits, vegetables, nuts, and whole grains, while limiting processed foods, refined grains, and added sugars. By adhering to the principles of this diet, it can reap numerous health benefits, such as improved heart health, better blood sugar regulation, and weight management. Thus, adopting the Mediterranean diet is a powerful way to enhance well-being and ward off diet-related health issues— following the diet principles in your daily meal plan.

The post Mediterranean Diet 101: What To Eat And Not To Eat appeared first on Wellness Pitch.

Fibers are mostly associated with enhancing digestion, so people don’t feel that it is necessary to consume them.

Surprisingly, digestion isn’t the only benefit of fibers. They also play an important role in preventing chronic diseases.

What are Dietary Fibers?

Fibers are carbohydrates that cannot be digested in the human body. They pass out the body undigested.

They are the part of plants that are often discarded during the processing like bran, husk, and peels.

There are two main types of fiber:

Insoluble fiber: It doesn’t dissolve in water. Remains unchanged during digestion but help in the movement of other food content through the digestive system.

Soluble Fiber: Water-soluble fiber. They can help in decreasing cholesterol and controlling blood sugar levels.

Whole grains, fruits and vegetables, legumes, and nuts are the best sources of fiber.

Benefits of Dietary Fiber:

There are a number of benefits related to fiber. You will not regret once you add fibers in your diet.

• It improves digestive health
• It aids in weight loss
• Reduce chances of type 2 diabetes
• Fibers may reduce the risk of colon cancer
• They may improve skin health and appearance
• Dietary fibers are heart-friendly

Sources of Dietary Fibers:

Grain Sources

Barley

Whole grains like barley are rich sources of fibers. A cup of pearled and cooked barley will give 6 grams of dietary fiber.

It is fairly easy to add it in the diet. Barley soup, stews, porridge, puddings, or bread are few of the choices.

You can skip the sugary pancakes and add barley rich food in your breakfast.

Oat

Another healthy breakfast choice is oat. If you are planning to feel fuller for long time oatmeal and oat bran muffins are a perfect fiber-rich meals for you.

A cup of oatmeal or 1 medium oat bran muffin will provide 5 grams of fiber.

Quinoa

Quinoa is not only a rich source of protein but also fibers. A single cup of quinoa will provide around 5.8 grams of fiber.

There are numerous ways you can add quinoa in your meals either it is breakfast, lunch, or snack. Some commercial products (chocolates, pasta, baked goods) that are high in quinoa are also available nowadays.

Whole grain pasta

Everyone loves their mac n cheese and spaghetti with meatballs. So we won’t ask you to quit them, just replacing the regular pasta with whole wheat pasta.

Not only would you enjoy a delicious meal, but would also get 5 grams of fiber per cup of cooked pasta.

Popcorn

Popcorns are everyone’s favorite movie snack.

If you are binge-watching these days and snacking on popcorn, then you would be glad to know that you are adding fibers in your diet.

3 cups of popcorn contain about 3.5 grams of fibers.

Snacking on popcorns could be good but we don’t recommend slathering them with butter or caramel.

Legumes, Seeds, and Nuts:

Split Peas

Split Peas are much richer in fiber as compare to many other sources.

A single cup provides about 16 grams of fiber. Just sprinkle your salad or soup with it or just make hummus from them.

We assure you that they will improve your fiber intake.

Lentils

Lentils are an excellent source of fiber. Adding a lentil soup or veggie burgers with lentils base in the diet is a good start.

With one boiled cup providing approximately 15.5 grams, adding lentils at least once a week will provide enough fiber.

Chia Seeds

Chia seeds are packed with nutrients. Thanks to their high fiber content, these seeds are gaining popularity in weight loss.

1 ounce of chia seeds provides 10 grams of fibers.

Other than fiber, they also provide a high amount of calcium, iron, protein, and magnesium.

Almond

Almonds are not only good for your brain health, but they are also good for your digestion.

1 ounce of almond would provide 3.5 grams of fibers.

Vegetable Sources

Green Peas

We know you are tempted to remove peas from your plate but don’t do it.

Green peas provide many essential nutrients. It may be wise to keep them on your plate especially if you are looking for fibers.

You will get 9 grams of fiber from 1 cup of green peas.

Broccoli and Brussel Sprouts

Broccoli and Brussel sprouts provide 5 grams of fiber per cup.

Young people especially kids have an aversion to vegetables. No child wants broccoli instead of candies.

Given the importance of these veggies, it is advised to parents to promote healthier snacks to your children.

Turnip Greens

Like spinach, you can also add turnip greens in your smoothies. These leafy greens are a high source of fiber with one cup containing 5 grams of fiber.

Fruit Sources

Raspberry

This delicious fruit is a treat itself. The plus point they provide you the useful nutrients. You can bake them, turn them into a dessert or a smoothie.

A cup of raspberry will give you 8 grams of fiber.

Apple

An apple a day keeps the doctor away, only if you are eating it with the peel. The pectin is found in apple peel is a fiber.

Eating one medium apple will give you 4.5 grams of fiber

Pear

You can turn pear into a number of desserts and still get fibers from it. One medium pear will provide 5.5 grams of fiber.

Strawberries:

If you love fruit salads, then strawberry might be your favorite fruit. This sweet and rich red fruit is high in vitamin C, but will also give you 3 grams fibers per cup.

How much fiber does a person need?

25 – 32 g of dietary fiber intake is one of the recommended guidelines by the American Heart Association, Institute of Medicine, and other organizations.

Unfortunately, even with these guidelines, an average American consumes less than 16 g of fiber per day. Overall, less than 5% of Americans get enough fibers in the diet.

The basic components of processed products like meat, sugar, and dairy lack fibers.

So, the increase in consumption of processed and refined food is the main reason for the absence of enough fibers.

USDA gave recommended daily intake chart for dietary fiber depending upon age and gender.

Conclusion:

There are many health benefits of fibers, so it is important to add them to the diet.

Go for more natural food than refined and processed one to get maximum fibers. There are so many choices for you.

Combining a fiber-rich diet with exercise would give even better results

The post Bulk Up your Dietary Fiber with these 17 Healthy Foods appeared first on Wellness Pitch.

Everyone’s life has turned upside down ever since the Covid-19 pandemic struck the world.

One day you are planning a vacation and then all of a sudden stepping out of the house is a matter of life and death.

By staying at home our lives have spiraled downward. Lifestyles have become unhealthy. Panic buying and developing bad eating habits aren’t helping the situation.

It is noted that people following healthy eating habits are possibly safer from virus.

Along with social distancing and following SOPs it is also important to have a healthy diet.

Why Healthy Diets?

Healthy eating involves following a balanced diet and eating such foods that will keep you away from obesity and chronic diseases.

That means munching on broccoli or berries rather than a bag of chips and snickers.

During this pandemic, it is noted that people with certain health conditions are at more risk.

Keeping the disease away by healthy eating will boost your immunity. This immunity will make you feel safer than sorry.

The best diets were ranked by U.S. News and world report. These diets were ranked by experts based on their health potential.

Starting these diets rather than some fad diets might be a smarter move for you.

Mediterranean Diet

Originating from the Mediterranean Sea, this diet has been ranked the best diet for two years now.

This diet has been around for decades and is considered a lifestyle rather than a diet. People in the Mediterranean suffer from less chronic disease as compared to average Americans.

This possibly explains the recent surge in popularity of this diet.

Many studies have shown that this diet might improve heart health and diabetes. Additionally, it might aid in weight loss, brain health, and cancer prevention.

There is no strict diet plan but the general principle is the same.

• High level of fruits, vegetables, whole grain products, beans, legumes,, spices, herbs, seeds, and nut.
• Moderate level of poultry, fish, dairy, and eggs.
• Red meat only a few times a month
• Olive oil as a primary or only source of fat
• Intake of sugary foods only on special occasions.

Due to its simplicity and ease, the Mediterranean diet could be followed for the long term.

The only downside is that some Americans might have trouble adopting this dietary change.

Weight loss is slow but achievable with this diet and it is also found that this diet doesn’t increase weight significantly. Adding regular exercise and calorie deficit will boost these results.

Just remember to control the portion and reduce that yogurt, olive oil, and cheese intake if you are aiming for weight loss.

DASH diet

DASH is abbreviated for dietary approaches to stop hypertension.

The main goal is to control high blood pressure with a nutritious diet. Other than hypertension, it also plays a role in good heart health by lowering LDL (bad cholesterol) and controlling diabetes.

DASH diet closely resembles the Mediterranean diet with minor changes

• It emphasizes the use of veggies, fruits, whole grain, lean protein, and low-fat dairy.
• This diet discourages the use of high saturated fats like fatty meat, full-fat dairy, and tropical oils.
• High sugar foods and beverages are also restricted.
• Sodium intake is lowered to 1500 milligrams per day.

This diet is easy to follow long term diet but might be difficult in the beginning if you really love your salt.

It is recommended to gradually move toward this diet rather than going for a drastic change overnight.

Weight loss is possible from this diet since most of the sugary and fatty food is avoided.

The Flexitarian diet

Flexitarian is the combination of words flexible and vegetarian. This diet resembles a vegan diet but is not restricted to vegetables.

You can be a vegetarian and still enjoy meat on a few occasions.

There are basically five groups in this diet.

• New meat (non-meat protein like beans, peas or eggs)
• Fruits and Veggies
• Whole grains
• Dairy
• Sugar and Spices

Weight Loss, diabetes prevention or control, and heart safety are few of the perks of this diet. People who are gluten intolerant can follow this diet easily by slight modifications. Salt intake is also limited in this diet.

This diet can be followed for the long term without causing any serious harm.

Of course, there are few downsides too. You have to depend on supplements for some minor nutrients like iron and B-12.

If you hate fruits and vegetables then this diet could be a nightmare for you.

Mayo clinic diet

The main focus of this diet is to break bad eating habits and replace them with healthier ones.

Weight loss and healthy eating are the main goals.

In this diet, you eat low energy density food. Meaning that you can eat more and consume very few calories by moving to healthier choices.

The Mayo clinic diet pyramid focuses on whole grains, fruits, and vegetables. There are two phases in this diet: ‘Lose it’ and ‘Live it’.

In ‘Lose it’ phase you break bad habits like avoiding fatty snacks, sugary foods and eating while watching TV. Bad habits are replaced with good ones by adding whole grains, fruits, vegetables along with 30 minutes of exercise to lifestyle.

The second phase is ‘Live it’. In this phase, you follow what you learned in ‘Lose it' and can occasionally break the rules. This diet becomes your lifestyle in this phase.

Although it is a long term and easy diet, starting it takes some serious motivation.

If you are interested in following this diet be sure to check out Mayo Clinic’s official site to learn more.

MIND diet

The MIND diet takes the two popular diets- Mediterranean and DASH- and focuses on food that impacts brain health.

Eating the diet good for the brain might prevent mental decline.

A study suggests that this diet might lower the chances of Alzheimer's. People who moderately followed this diet lowered Alzheimer's risk by 35%. Those who strictly followed it lowered the risk by 53%.

MIND diet couldn’t be called a balanced diet since it is a low-carb diet. The study is limited but it is possible that it prevents certain chronic diseases like its parent diets.

There are ten main brain-healthy food groups that the MIND diet emphasizes. These are green leafy veggies, all other veggies, berries, nuts, beans, whole grain, wine, fish, poultry, and olive oil.

While red meat, butter/margarine, cheeses, pastries, sweets, and fried/ fast food should be avoided or limited.

The data on this diet's long term effect is insufficient, though it is easy to follow. It could play a good role in weight loss since it focuses on low carbs and vegetables.

Conclusion

• WHO focuses on home cooking and healthy eating during the lockdown. This might be a good time to move toward these healthy diets.
• Although they are not specific weight-loss diets, these are balanced diets. Following them with exercise for the long term will help you shed pounds but slowly. Then again, it took you a lifetime to add those pounds on your body, not months or weeks.
• It is always good to ask the expert for guidance and do proper research before you start anything.

The post 5 Healthy Diets you should start during Lockdown appeared first on Wellness Pitch.