Mediterranean diet plan for beginners

Hi all! For today’s post, I will update you on the best international Mediterranean diet plan. After long hours of researching, I realized that Mediterranean diet is the best solution for diabetes and health problems due to malnutrition.

 

Mediterranean Diet Really Works, but How?

When you say ‘Mediterranean’, many nationalities will come to your mind: Greeks, Italians, French, Spanish, etc. The beautiful thing about these varying nationalities is that they all have different dietary choices, but they share some principles that will help you make your dietary program healthier.

According to Oldways, a nonprofit organization in Boston that works with the Harvard School of Public Health, there is a Mediterranean Diet Pyramid that can help everyone eat and live healthier. This pyramid that they developed suggests the consumption of fruits, whole grains, and vegetables the most. Next, they emphasize the importance of beans, nuts, and legumes. This pyramid also pays attention to the consumption of olive oil, since it is a very healthy fat preference (And it is super light and delicious too!).

According to what I found on Oldways’ research, seafood should be consumed each week, at least twice. Poultry and dairy products like cheese and yogurt should be consumed regularly but not too much. Meanwhile, red meat and certain sweets should be consumed the least, along with red wine, if desired. Oldways also highlights the importance of physical activity for a healthier living. After these results, I wondered more about this diet’s effect on diabetes. What I found was extremely surprising!

Mediterranean diet plan

How Will It Affect the Diabetes?

Type 2 diabetes can often be led by being overweight. According to research, Mediterranean diet can help you reduce your risk of heart disease and Type 2 diabetes by preventing you from developing metabolic syndrome. This is due to the healthy choices of the Mediterranean diet, which will help you lose weight and be healthier. Prevention of diabetes is definitely a promise.

If you are already diabetic, it is not too late to be healthier, if you switch to the Mediterranean diet. According to American Diabetes Association’s nutrition guidance, Mediterranean diet is definitely a go! I researched a lot about the benefits of this diet, and I can assure you that scientifically, it is an all-time solution. First of all, your hemoglobin A1C levels will definitely benefit from this diet. What is the hemoglobin A1C level? Well, it is the measure of your blood sugar level, which means it is the main reason why you crave certain unhealthy foods.

To be sure of its benefits, I tried this diet for you for several months. It includes no processed food or unhealthy fats. At the end of these months, I felt better than ever! So, I will keep doing this diet; I hope you join me!

What Are You Going to Eat?  

Now that you know the benefits of the Mediterranean diet, I will give you the main secret of the diet plan. Since the Mediterranean lifestyles vary a lot, you will have plenty of choices for your diet plan.

What is a Mediterranean diet?

You will be able to enrich your diet with all kinds of fruit, vegetable, and protein-high foods.

To give an example from my own experience, for one lunch, I tried Greek gyro; for another day, I was lost in the Spanish paella; later, I tried the Italian whole-grain pasta! I tried something new every day, and I can assure you I never felt this full and healthy with what I eat.

Now that you know the secret, let’s go into details! Below, I gave you an example Mediterranean Diet Plan for a day. I tried similar plans every day, and this one is my all-time favorite. This is an approved dietary plan by Oldways.

 

Mediterranean diet plan

A Day with Mediterranean diet plan:

Breakfast

 

6 ounces of Greek yogurt topped with 1/3 cup strawberries and 1 teaspoon of unprocessed honey

1 slice of whole-grain toast with half mashed avocado

 

Lunch

 

1 cup of Minestrone Soup

A cup of fresh greens and 2 slices of tomatoes

One whole-grain pita with 2 tablespoons hummus

Water with 1 lemon wedge

1 small orange

 

Snack

 

1/8 cup of raw almonds or 1/8 cup of peanuts

 

Dinner

 

3-ounce salmon topped with 1 teaspoon tarragon and 1 teaspoon mustard over ½ cup couscous, ½ cup zucchini, and 4 spears asparagus

Salad with ½ cup of arugula, ½ cup of baby spinach, 1 tablespoon shaved Parmesan cheese, and 1 tablespoon vinaigrette dressing. (Don’t add any processed dressing since the dressings are high in calories)

 

Optional Healthy Choice for a Drink

 

5 fluid ounces red wine

 

Dessert

 

½ cup of lemon sorbet or ½ cup of grapes

 

I hope you liked today’s post! I will keep you updated on more ways to live healthier. Until then, try the Mediterranean Diet!

8 Tips to Consume Less Sugar and Be Healthier

Tips to Consume Less Sugar

Tips to Consume Less Sugar

Now, that you know what to do for a healthy living by understanding Diet tips for sugar patients, here are some tips on how to accomplish these quick tips. Of course, the most important goal for a healthy lifestyle is consuming less sugar. Here are 9 great and easy tips for your dietary plan and Tips to Consume Less Sugar.

8 Tips to Consume Less Sugar and Be Healthier

What can be a perfect diabetes diet plan for you, some tips:

Beware of alcohol! Alcoholic drinks might save you from the stress of the day, but it will not save you from consuming less sugar. Alcoholic drinks, like wine and beer, have a lot of calories that you are not aware of. The worst of the worst are the cocktails since they are loaded up with sugar even more. Instead of cocktails with soda and juice, prefer no-calorie mixers! Also, drinking along with a meal might help a lot in keeping your blood sugar in healthy levels. Don’t forget, alcohol can affect your diabetic medication plan and your insulin levels.

Say no to soft drinks.  If you consume a 12 oz. soft drink each day, the risk of being diabetic will rise up to 15-percent. Prefer sparkling water with lemon or lime to make it tastier. Also, avoid additional sweeteners and creamers for your coffee or tea.

Tips to Consume Less Sugar

Trick your mind into healthier treats. Sometimes you will want to have sugary snacks. You can avoid consuming too much sugar with replacing certain treats with healthier choices. You can prepare a great snack with frozen bananas instead of ice cream or you can prefer dark chocolate to milk chocolate. You will feel more fulfilled and healthier.

If you really need that dessert, cut your servings to half and eat fruit for the other half.

Fat is your friend. When on a diet, it is thought that cutting on fats is a good choice. Apparently, the fats that are cut from the diet are usually replaced with sugar, which is much worse. To avoid such a mistake, keep the whole-fat milk in your diet and kick out the refined carbohydrates. Just make sure you only keep the healthy fats.

Tips to Consume Less Sugar

Add your own sweetener. Manufacturers tend to add more sugar to their products more than you want. To add just the right amount of sugar you want to your foods, prefer unsweetened drinks, plain yogurt, and unsweetened cereal. Then, add the amount of sweetener you want.

 

Labels will save you. Every product in the grocery store has to have labels, and they must give the right information about the product. Opt out for products with less sugar, stay away from sugary cereals and soft drinks. Preferring fresh and frozen vegetables instead of canned foods is also a great change.

Nothing is worse than processed food. To be healthier, try to avoid processed foods that are high in hidden sugar. These can be canned soup, frozen and low-fat foods. Cooking at home is healthier since you will know what’s inside your meal.

Tips to Consume Less Sugar

Recipes can be tricky. Sometimes, the amount of sugar suggested in recipes is not more than wanted. You can try editing the amount of sugar in recipes by ¼ or ⅓. If you think the sweetness of the recipe is just the right amount, then, you may want to still cut the sugar and sweeten your meal with vanilla extract or cinnamon.

Yet, these tips are only the beginning to our great journey for a healthy living. I will post more about healthy living to help you keep your motivation high and steady. Keep following my articles to add more color to your diet and feel great!

13 Diet Tips For Sugar Patients

Tips to Consume Less Sugar

Diet Tips For Sugar Patients:

Greetings! For today’s article, I decided to help you with your 2017 resolution for a healthy lifestyle by telling you Diet Tips For Sugar Patients. Before you head to gym for an intense workout, you should read this article. As someone, who switched to a healthy lifestyle a year ago, I have some quick tips to consume less sugar. These tips will be your head start for a great 2017!

When you are on a diabetic plan, you might feel like you should force yourself into not consuming sugar at all. Yet, you will still have that craving for sugar that you can’t get your mind off, just like everybody else. On the contrary, being on a diabetic diet plan does not mean that you should cut off sugar at all rates. Instead, you should try having smaller treats each and every day. Moderation will be your solution. Here are some tips for you:

 

    • Want dessert? Avoid bread. Some days, it will be inevitable for you to have some nice dessert. Your diet should not keep you from having your little treat. So in that meal, just avoid other foods that are high in carbohydrates. Some foods that you want to avoid are bread, rice, and pasta.

 

Diet Tips For Sugar Patients
Diet Tips For Sugar Patients

 

    • Create a solution to your cravings. You can’t simply avoid sweets all of a sudden. Your body needs to adapt to the changes you make. To make things easier, try reducing your sweet consumption slowly but regularly.

 

    • Unconscious bites? Once you are down the road to that snack jar, you will keep eating without noticing. This will make you eat more sugar and still be unsatisfied with what you consume. To avoid this simple mistake, pay more attention to you bites: What are you eating? How does it taste? What is its texture? Your awareness to what you eat will make you happier.

Diet Tips For Sugar Patients

    • Unhealthy and healthy fat. At some point in your diet, you will also need to consume fats. However, in today’s world, most of us are tricked about what we consume. The sugary desserts, like donuts, don’t have the type of healthy fats that are beneficial for your diet. Instead of having that big piece of cake, try having nuts, yogurt, cheese, or peanut butter. Your blood sugar levels will stay in healthy level and you will feel fuller!

Diet Tips For Sugar Patients

    • Dessert isn’t just a snack; it is also a meal! Since the snacks make your blood sugar rise all of a sudden, you might want to avoid consuming them alone. Try these little treats along with your healthy meal; your blood sugar will not rise as quickly, and it will definitely thank you.