The Main Foods For the Mediterranean diet

The Mediterranean diet is a nutritional recommendation inspired by the traditional diet of southern Italy, Greece, and Spain. The main key to this diet, the consumption of vegetables, fruits, and olive oil.

In a research says the Mediterranean diet can reduce risk of heart disease and stroke. This diet also encourages people more efficient while maintaining a healthy diet. You are interested in this diet? Here are the main food ingredient in the Mediterranean diet.

 1. Olive Oil 
Good source of fat intake Mediterranean diet is olive oil. Every day, the dieter is consuming four or more tablespoons of oil is good for heart health.

2. Nuts 
Study participants ate three or more servings of nuts each week. They are encouraged to eat a combination of walnuts, almonds, and hazelnuts every day. Consumption of beans, peas proved good for the heart and rich in protein to in order to stay full.

3. Fish and White Meat
 Mediterranean dieters consume 3 servings of fish and seafood per week. You can eat fish rich in omega-3 such as tuna or salmon. In addition, consumption of lean chicken or turkey.

4. Fresh Fruit
Including fresh fruits 100 percent fruit juice also important in this diet. Dieters consume 3 or more servings of fresh fruit every day and fresh fruit juice to 237 ml to 355 ml.

5. Fresh Vegetables
In addition to fruit, fresh vegetables are also important for the Mediterranean dieters. Two or more servings of vegetables per day and at least one serving of raw vegetables such as salad serving per day.
 
6. Sofrito 
Sofrito is a sauce is generally made from tomatoes, onions, garlic, peppers, and cilantro. Spices that are sauteed with olive oil and vegetable dish usually made sauces, pasta, and rice. Dieters consume sofrito is usually at least twice a week.