Mediterranean Diet

Mediterranean diet is a type of healthy eating styles which originate from Mediterranean countries traditional foods such as Italy, France, Greece and Spain. Mediterranean diet does not have a specific guideline but it is usually high in beans, fruits, vegetables, grains, legumes, cereals, unsaturated fats foods and fish while low in dairy foods and meat.

Ingredients to include in your Mediterranean meal plan:

  • Wholegrain pasta/ bread, brown rice, whole wheat/ oats and barley
  • Cucumbers, cauliflower, spinach, onions, carrots, broccoli and tomatoes
  • Clams, prawn, sardines, salmon, mackerel, mussels and tuna
  • Pumpkin seeds, hazelnuts, macadamia nuts, walnuts and hazelnuts
  • Dates, peaches, bananas, grapes, oranges, apples, strawberries and pears
  • Chickpeas, beans, peas and peanuts
  • Yams, sweet potatoes and potatoes
  • Chicken, turkey and duck
  • Avocados oil and olive oil
  • Greek yoghurt and cheese

Health benefits from having Mediterranean diet:

  • Reduce the risk of heart diseases
  • Better sleep quality
  • Effective weight management
  • Lower risk of diabetes

Reference: 2021. What is a Mediterranean diet?. [online] Available at: <’s%20high,health%2C%20including%20a%20healthier%20heart>

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