The health benefits of the Mediterranean diet have been广泛研究和are frequently praised as the “gold standard” in preventive medicine. The diet is largely known for its association with increased longevity,心脏健康和brain health, but the benefits don’t stop there! It also helps with weight loss, improves bone health, and reduces your risk of stroke, diabetes, and some cancers.
我对地中海饮食的热爱是，尽管它的名字，但它更像是一种生活方式，而不是一套严格的饮食规则。主要宗旨包括食用大多数基于植物的饮食，拥有强大的社交网络，与家庭一起吃饭，减轻压力以及保持身体活跃。
The Mediterranean diet relies heavily on plants, which are loaded with phytonutrients, fiber and antioxidants. It’s also naturally high in heart-healthy omega-3 fats, which help improve the body’s inflammatory response and benefit brain health.
The Mediterranean diet also focuses onhow你吃的东西和吃的东西一样多。强烈着重于将喜悦带回到准备，烹饪和进食的食物中，生活方式鼓励吃饭缓慢而思考，并总是与朋友和家人在一起！饮食的这一方面是其与更长寿命的联系的有意义的贡献。
Given the long list of proven benefits, the Mediterranean diet is worth considering as a sustainable, long-term option for improving your health and overall well-being.
WHAT FOODS ARE INCLUDED IN THE MEDITERRANEAN DIET?
The Mediterranean diet is modeled after diets common in Italy, Spain and Greece. It emphasizes eating lots of vegetables, fruits, nuts, legumes, seeds, whole grains and fish. It also includes liberal use ofolive oil, a moderate amount of dairy, and very little red meat.
从下面的列表中选择您的收藏夹，并尝试不同recipes from our blog,食谱发现或您自己的成分组合！
寻找一些特定的想法？尝试在橄榄油中炒蘑菇，洋葱和菠菜，然后将它们折叠成新鲜的草药中的炒鸡蛋，以进行地中海菜单或尝试此食谱. Thisred lentil and beet hummuswould be great as a snack with chopped veggies. Whip up a pot of minestrone for lunch or dinner with thisquick Instant Pot recipe.
蔬菜
Artichoke
Arugula
Asparagus
Beets and beet greens
柿子椒
Broccoli
Cabbage
萝卜
Celery
Collard greens
Cucumber
茄子
Fresh herbs like basil, oregano, dill, thyme, parsley, rosemary, mint or cilantro
Garlic
Kale
Leeks
Lemon
Mushrooms
Mustard greens
Olives
Onions
Radishes
香葱
Spinach
Tomatoes (canned and fresh)
Zucchini and squash
FRUITS
Apples
Apricots
Avocado
Berries
Citrus fruits
日期
Figs
Grapes
桃子
石榴
坚果/种子
杏仁
Flaxseed (ground)
Pine nuts
Pistachios
南瓜子
Sesame seeds
葵花籽
核桃
BEANS & LEGUMES
黑眼豆豆
Cannellini beans
鹰嘴豆（鹰嘴豆）
Kidney beans
Lentils
利马豆
FISH/SEAFOOD
罐头鱼（可持续金枪鱼，鲑鱼，凤尾鱼，蛤和沙丁鱼）
Fresh clams
Fresh tuna
鲭鱼
Mussels
虾
Wild-caught salmon
乳制品
羊奶酪
Plain Greek yogurt
Manchego cheese
莫扎里拉奶酪
Parmigiano-Reggiano
Pecorino Romano
Ricotta cheese
OILS, SPICES & CONDIMENTS
Anchovy paste
Bay leaves
刺山柑
Dried basil
Dried oregano
Dried parsley
Dried thyme
特级初榨橄榄油
GRAINS
大麦
Bulgur
Whole-grain couscous
麦香
Whole-grain pasta
玉米粥
Quinoa
CLICK TO TWEET THIS ARTICLE> A diet that lowers risk of heart disease, stroke and increases longevity? Yes, please! Via @myfitnesspal #MyFitnessPal
THE BOTTOM LINE
地中海饮食是一种生活方式，基于植物食品，例如蔬菜，水果，全谷物和豆类，包括自由使用橄榄油。它具有许多健康益处，包括许多慢性疾病的风险降低，从而改善了整体健康和福祉。它还建议您与朋友和家人一起享用餐点，这是增加寿命的主要贡献者。
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