{"id":22213,"date":"2020-07-28T11:12:19","date_gmt":"2020-07-28T15:12:19","guid":{"rendered":"https:\/\/blog.eztaxreturn.com\/?p=22213"},"modified":"2023-06-05T14:19:27","modified_gmt":"2023-06-05T19:19:27","slug":"eating-well-on-the-mediterranean-diet","status":"publish","type":"post","link":"https:\/\/staging.eztaxreturn.com\/blog\/eating-well-on-the-mediterranean-diet\/","title":{"rendered":"Eating Well on the Mediterranean Diet"},"content":{"rendered":"\r\n<p class=\"wp-block-paragraph\">Typical <a href=\"https:\/\/en.wikipedia.org\/wiki\/Mediterranean_(disambiguation)\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"undefined (opens in a new tab)\">Mediterranean<\/a> dishes are often high in fat, yet people who eat on this diet have less <a href=\"https:\/\/en.wikipedia.org\/wiki\/Cardiovascular_disease\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"undefined (opens in a new tab)\">cardiovascular disease<\/a> than average (1). In fact, people on the <a href=\"https:\/\/en.wikipedia.org\/wiki\/Mediterranean_diet\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"undefined (opens in a new tab)\">Mediterranean diet<\/a> have as much as a 25% lower risk of developing cardiovascular disease and a 30% lower chance of death by <a href=\"https:\/\/en.wikipedia.org\/wiki\/Stroke\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"undefined (opens in a new tab)\">stroke<\/a> (1). Read on to learn how to improve your health while still eating a tasty, rich array of foods by following the Mediterranean diet.<\/p>\r\n<p>&nbsp;<\/p>\r\n\r\n\r\n\r\n<h2 class=\"wp-block-heading\"><strong>Mediterranean Diet Basics<\/strong><\/h2>\r\n\r\n\r\n\r\n<p class=\"wp-block-paragraph\">The Mediterranean diet involves some meat and dairy but more plant-based foods. Relatively large amounts of <a href=\"https:\/\/en.wikipedia.org\/wiki\/Fat\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"undefined (opens in a new tab)\">fat<\/a> are allowed, as long as it is the right kind of fat. Snacking is allowed on this diet, as long as the snacks come from the legal food list.<\/p>\r\n<p>&nbsp;<\/p>\r\n\r\n\r\n\r\n<h2 id=\"h-what-foods-are-legal-on-the-mediterranean-diet\" class=\"wp-block-heading\"><strong>What Foods Are Legal on the Mediterranean Diet?<\/strong><\/h2>\r\n\r\n\r\n\r\n<p class=\"wp-block-paragraph\">\u2022\u00a0\u00a0 Fruits and vegetables. You should eat several servings of these foods every day.<\/p>\r\n\r\n\r\n\r\n<p class=\"wp-block-paragraph\">\u2022\u00a0\u00a0 Nuts. You should eat one or more servings a day.<\/p>\r\n\r\n\r\n\r\n<p class=\"wp-block-paragraph\">\u2022\u00a0\u00a0 Whole Grains. Enjoy all the whole-grain pasta, bread, and cereal you want.<\/p>\r\n\r\n\r\n\r\n<p class=\"wp-block-paragraph\">\u2022\u00a0\u00a0 Extra Virgin <a href=\"https:\/\/en.wikipedia.org\/wiki\/Olive_oil\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"undefined (opens in a new tab)\">Olive Oil<\/a>. This should be the only oil you use. Olive oil actually turns bad cholesterol into good cholesterol inside your body. Use it in place of butter and other oils. You should also use uncooked olive oil on salads in place of dressing, along with a little vinegar. Uncooked olive oil is healthier than cooked olive oil.<\/p>\r\n\r\n\r\n\r\n<p class=\"wp-block-paragraph\">\u2022\u00a0\u00a0 Poultry. Poultry should be your main source of meat. You can have it on a daily basis.<\/p>\r\n\r\n\r\n\r\n<p class=\"wp-block-paragraph\">\u2022\u00a0\u00a0 Seafood. All forms of seafood are allowed. You should eat seafood two or three times a week.<\/p>\r\n\r\n\r\n\r\n<p class=\"wp-block-paragraph\">\u2022\u00a0\u00a0 Dairy Products. Dairy products, especially cheese and yogurt, can be enjoyed in moderation. Do not eat them every day, though.<\/p>\r\n\r\n\r\n\r\n<h2 class=\"wp-block-heading\">\u00a0<\/h2>\r\n<h2 class=\"wp-block-heading\"><strong>What Foods are Illegal on the Mediterranean Diet?<\/strong><\/h2>\r\n\r\n\r\n\r\n<p class=\"wp-block-paragraph\">\u2022\u00a0\u00a0 Red Meat. While red meat is alright as an occasional treat, you should mostly avoid it.<\/p>\r\n\r\n\r\n\r\n<p class=\"wp-block-paragraph\">\u2022\u00a0\u00a0 Trans Fats. Never eat food made with trans fats. That means no margarine or processed foods.<\/p>\r\n\r\n\r\n\r\n<p class=\"wp-block-paragraph\">\u2022\u00a0\u00a0 Refined Oils. No canola or soybean oil allowed.<\/p>\r\n\r\n\r\n\r\n<p class=\"wp-block-paragraph\">\u2022\u00a0\u00a0 Added Sugar. No candy, pastries, soda, or other sugary treats. Instead, snack on nuts or fruit.<\/p>\r\n\r\n\r\n\r\n<p class=\"wp-block-paragraph\">\u2022\u00a0\u00a0 Refined Grains. No white bread.<\/p>\r\n\r\n\r\n\r\n<h2 class=\"wp-block-heading\">\u00a0<\/h2>\r\n<h2 class=\"wp-block-heading\"><strong>Mediterranean Diet Meals<\/strong><\/h2>\r\n\r\n\r\n\r\n<p style=\"text-decoration: underline;\">Breakfasts<\/p>\r\n\r\n\r\n\r\n<p class=\"wp-block-paragraph\">Omelet made with onions and tomatoes or mushrooms served with a half cantelope<\/p>\r\n\r\n\r\n\r\n<p class=\"wp-block-paragraph\">Whole grain toast and plain yogurt with berries<\/p>\r\n\r\n\r\n\r\n<p class=\"wp-block-paragraph\">Oatmeal with raisins<\/p>\r\n\r\n\r\n\r\n<p class=\"wp-block-paragraph\">Whole grain cereal<\/p>\r\n\r\n\r\n\r\n<p class=\"wp-block-paragraph\">Fried eggs (made with olive oil) and a half grapefruit<\/p>\r\n\r\n\r\n\r\n<p class=\"wp-block-paragraph\">Olive omelet served with a side of mixed berries<\/p>\r\n\r\n\r\n\r\n<p class=\"wp-block-paragraph\">Whole grain muffin and yogurt<\/p>\r\n\r\n\r\n\r\n<p style=\"text-decoration: underline;\">Snacks<\/p>\r\n\r\n\r\n\r\n<p class=\"wp-block-paragraph\">Apple and cheese slices<\/p>\r\n\r\n\r\n\r\n<p class=\"wp-block-paragraph\">Nuts<\/p>\r\n\r\n\r\n\r\n<p class=\"wp-block-paragraph\">Peanut butter and apple slices<\/p>\r\n\r\n\r\n\r\n<p class=\"wp-block-paragraph\">Fruit salad<\/p>\r\n\r\n\r\n\r\n<p style=\"text-decoration: underline;\">Lunches<\/p>\r\n\r\n\r\n\r\n<p class=\"wp-block-paragraph\">Salad with olive oil and balsamic vinegar served with a vegetable quiche<\/p>\r\n\r\n\r\n\r\n<p class=\"wp-block-paragraph\">Tuna salad sandwich on whole grain bread<\/p>\r\n\r\n\r\n\r\n<p class=\"wp-block-paragraph\">Cheese sandwich on whole grain bread<\/p>\r\n\r\n\r\n\r\n<p class=\"wp-block-paragraph\">Enselada caprese, a Greek salad made with tomatoes, mozzarella, and basil<\/p>\r\n\r\n\r\n\r\n<p class=\"wp-block-paragraph\">Egg salad sandwich on whole grain bread.<\/p>\r\n\r\n\r\n\r\n<p class=\"wp-block-paragraph\">Potato salad<\/p>\r\n\r\n\r\n\r\n<p class=\"wp-block-paragraph\">Chicken salad<\/p>\r\n\r\n\r\n\r\n<p style=\"text-decoration: underline;\">Dinners<\/p>\r\n\r\n\r\n\r\n<p class=\"wp-block-paragraph\">Grilled chicken served with a vegetable side dish<\/p>\r\n\r\n\r\n\r\n<p class=\"wp-block-paragraph\">Argentinean egg salad, made with diced hard boiled eggs, diced beets, and white vinegar.<\/p>\r\n\r\n\r\n\r\n<p class=\"wp-block-paragraph\">Vegetarian lasagna.<\/p>\r\n\r\n\r\n\r\n<p class=\"wp-block-paragraph\">Broiled salmon served with a side of rice<\/p>\r\n\r\n\r\n\r\n<p class=\"wp-block-paragraph\">Tuna casserole<\/p>\r\n\r\n\r\n\r\n<p class=\"wp-block-paragraph\">Beans and rice<\/p>\r\n\r\n\r\n\r\n<p class=\"wp-block-paragraph\">Chicken quiche<\/p>\r\n\r\n\r\n\r\n<p style=\"text-decoration: underline;\">Desserts<\/p>\r\n\r\n\r\n\r\n<p class=\"wp-block-paragraph\">Fruit salad<\/p>\r\n\r\n\r\n\r\n<p class=\"wp-block-paragraph\">Yogurt with berries<\/p>\r\n\r\n\r\n\r\n<p class=\"wp-block-paragraph\">Baked apples with cinnamon<\/p>\r\n\r\n\r\n\r\n<p class=\"wp-block-paragraph\">The Mediterranean diet is not only healthy, it&#8217;s delicious. Once you get used to eating on this diet, you&#8217;ll never want to go back to your old way of eating.<\/p>\r\n\r\n\r\n\r\n<p class=\"wp-block-paragraph\"><strong>References<\/strong><\/p>\r\n\r\n\r\n\r\n<p class=\"wp-block-paragraph\">1 hsph.harvard.edu\/nutritionsource\/healthy-weight\/diet-reviews\/mediterranean-diet\/<\/p>\r\n<p>&nbsp;<\/p>\r\n<p>&nbsp;<\/p>\r\n<h2 style=\"text-align: center;\">File your taxes fast, ez and stress-free in 30 minutes or less.<\/h2>\r\n","protected":false},"excerpt":{"rendered":"<p>Typical Mediterranean dishes are often high in fat, yet people who eat on this diet have less cardiovascular disease than average (1). In fact, people on the Mediterranean diet have as much as a 25% lower risk of developing cardiovascular disease and a 30% lower chance of death by stroke (1). Read on to learn [&hellip;]<\/p>\n","protected":false},"author":4,"featured_media":22220,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_et_pb_use_builder":"off","_et_pb_old_content":"","_et_gb_content_width":"","footnotes":""},"categories":[5],"tags":[],"class_list":["post-22213","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-general-discussion"],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.13 (Yoast SEO v20.13) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Eating Well on the Mediterranean Diet<\/title>\n<meta name=\"description\" content=\"The Mediterranean diet is healthy and it&#039;s delicious. Once you get used to eating on this diet, you&#039;ll never want to go back to your old way of eating.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/staging.eztaxreturn.com\/blog\/eating-well-on-the-mediterranean-diet\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Eating Well on the Mediterranean Diet\" \/>\n<meta property=\"og:description\" content=\"The Mediterranean diet is healthy and it&#039;s delicious. Once you get used to eating on this diet, you&#039;ll never want to go back to your old way of eating.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/staging.eztaxreturn.com\/blog\/eating-well-on-the-mediterranean-diet\/\" \/>\n<meta property=\"og:site_name\" content=\"ezTaxReturn.com Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/ezTaxReturn\/\" \/>\n<meta property=\"article:published_time\" content=\"2020-07-28T15:12:19+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2023-06-05T19:19:27+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/staging.eztaxreturn.com\/blog\/wp-content\/uploads\/2020\/07\/FruitSalad.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"800\" \/>\n\t<meta property=\"og:image:height\" content=\"530\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"ezTaxReturn Expert Staff\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@ezTaxReturn\" \/>\n<meta name=\"twitter:site\" content=\"@ezTaxReturn\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"ezTaxReturn Expert Staff\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"3 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/staging.eztaxreturn.com\/blog\/eating-well-on-the-mediterranean-diet\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/staging.eztaxreturn.com\/blog\/eating-well-on-the-mediterranean-diet\/\"},\"author\":{\"name\":\"ezTaxReturn Expert Staff\",\"@id\":\"https:\/\/staging.eztaxreturn.com\/blog\/#\/schema\/person\/1a29234a8b6c8782c30dc40b576eacf8\"},\"headline\":\"Eating Well on the Mediterranean Diet\",\"datePublished\":\"2020-07-28T15:12:19+00:00\",\"dateModified\":\"2023-06-05T19:19:27+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/staging.eztaxreturn.com\/blog\/eating-well-on-the-mediterranean-diet\/\"},\"wordCount\":572,\"publisher\":{\"@id\":\"https:\/\/staging.eztaxreturn.com\/blog\/#organization\"},\"articleSection\":[\"General Discussion\"],\"inLanguage\":\"en-US\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/staging.eztaxreturn.com\/blog\/eating-well-on-the-mediterranean-diet\/\",\"url\":\"https:\/\/staging.eztaxreturn.com\/blog\/eating-well-on-the-mediterranean-diet\/\",\"name\":\"Eating Well on the Mediterranean Diet\",\"isPartOf\":{\"@id\":\"https:\/\/staging.eztaxreturn.com\/blog\/#website\"},\"datePublished\":\"2020-07-28T15:12:19+00:00\",\"dateModified\":\"2023-06-05T19:19:27+00:00\",\"description\":\"The Mediterranean diet is healthy and it's delicious. 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