Loose Women: Janet asks Coleen about her new vegan diet
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You probably associate the Mediterranean diet with sun, heat and the beautiful Mediterranean coast. Perhaps with those delicious meals you eat by the seaside during your summer holidays. But can you follow it at home? Express.co.uk unveils how.
What is the Mediterranean diet?
Let’s start with the basics.
The Mediterranean diet is based on fruits, vegetables, and whole grains.
A typical Mediterranean diet includes a lot of vegetables, beans, fruit, and cereal products like rice, pasta or bread.
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It also has a moderate amount of fish, white meat and dairy.
However, this is probably what everybody eats on a weekly basis.
The combination of these is not secret.
The key point is the addition of the number one healthy fat: olive oil.
Forget about the vegetable or coconut oil and make the switch to extra-virgin olive oil straight away.
What are the benefits?
Research has shown that following a Mediterranean diet helps with high blood pressure, high cholesterol and type 2 diabetes.
Therefore, it prevents any heart diseases.
Meals from the warm Mediterranean region can also reduce the risk of dementia, depression, memory loss and breast cancer.
People that follow a Mediterranean diet are healthier, less likely to put on weight and as a result, might live longer.
How can I follow it?
Start by making sure that your diet is a combination of all the ingredients previously mentioned.
Adjust your diet to eat less meat, more fish, healthy fats, fruits and vegetables.
Say goodbye to refined sugar once and for all.
And of course, always avoid processed foods.
Don’t think of the Mediterranean style as a diet, but as a lifestyle.
Tips to get started:
Cook one meal each week based on beans, and vegetables, using herbs and spices.
When you do eat meat, have small amounts.
Make nuts your go-to snack.
And rethink dessert! Mediterranean countries usually finish their meals with fruit that’s in season.
Learn more about the benefits of the Mediterranean diet and how it can help you to live longer here.
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