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Delicious and healthy foods can still be consumed to lose weight, such as dark chocolate, yogurt, fruits, and many others. For those who are following a weight loss program, it’s important to pay attention to their food intake. Choosing healthy and nutritious foods is one of the keys to successful dieting.

There are many types of delicious and healthy foods that you can consume every day, so your diet doesn’t feel too restrictive. Besides paying attention to food intake, adopting a healthy lifestyle is also crucial for weight loss. Below are some delicious and nutritious food ideas to help you lose weight quickly.

Recommended Delicious and Healthy Foods for Dieting

There are many healthy food available if you want to lose weight. So, here we will try to cover some healthy foods for you to try if you want to do diet. Some recommended delicious and healthy foods to help you lose weight quickly are:

1. Dark Chocolate

Dark chocolate is one of the healthy and delicious foods to help you lose weight. A good and effective weight loss diet needs to be sustained. One way is to support your food intake with items like dark chocolate to aid in weight loss.

You can incorporate healthy and delicious foods like chocolate into your long-term weight loss plan. One way to do this is by adding 1 ounce of dark chocolate to your meals to reap its benefits, such as promoting heart health and improving mood.

See also : 22 Quick and Simple Vegetarian Dinner Recipes

2. Yogurt

Yogurt is a healthy food that can help you lose weight quickly. You can also add fruits like raspberries to make it tastier and more beneficial. Yogurt is excellent for reducing your waistline, so it can be consumed during your diet.

You can have yogurt with added fruits of your choice for breakfast. Yogurt is also an easily accessible product in the market at an affordable price. Make sure to choose yogurt products without added sugars as they are not good for your health, especially during your diet program.

3. Raspberry

Raspberry is a delicious and easily accessible berry. Raspberries contain 8 grams of fiber per cup, making them a nutrient-dense and low-calorie food that is excellent for your healthy diet program. You can also add them to yogurt, oatmeal, or smoothies for breakfast.

Having a healthy breakfast like this will be filling enough to prevent you from snacking. Consuming raspberries every day can aid in weight loss, coupled with a healthy lifestyle. Raspberries are sugar-free and can naturally sweeten your breakfast every morning.

4. Oats

Having a healthy breakfast is essential, especially for those aiming to lose weight. You can try having oats for breakfast to make it more satisfying. The fiber and protein content in oats make you feel full.

Oatmeal also has many health benefits, such as reducing LDL cholesterol, and the prebiotics in oats can provide good bacteria for your gut. Oats don’t have to be just a breakfast option; they can also be ground into oat flour and baked for lunch or dinner options later on.

5. Avocado

For those trying to lose weight, they might think they need to avoid fats. However, fats are also essential for the body and should be consumed during your diet for weight loss. You can consume avocado as it contains healthy fats and vitamins.

Avocado contains vitamin E, is rich in fiber, fatty acids, and lutein, which are essential for the body. Consuming avocados while avoiding foods containing unhealthy fats will make your diet successful. You can have avocado as a healthy breakfast option that is quite filling.

See also : Cooking Guide for Authentic Italian Pasta

6. Eggs

Eggs can be consumed not only for breakfast but also can be made into various delicious dishes for lunch or dinner. During your weight loss diet, you need to pay attention to nutritious food intake, and eggs are one of them. Moreover, eggs are low in calories and rich in nutrients compared to other foods.

Having boiled eggs every day for breakfast or lunch with salad will keep you full until dinner. The egg yolk contains healthy fats that will keep you full and provide other nutrients such as vitamin D and choline.

7. Asparagus

One healthy food you can try to help you lose weight is asparagus. Adding a little asparagus can make your meal more flavorful without adding calories. This tasty and healthy vegetable is rich in fiber, water content, and has moderate calories.

Moreover, its texture can keep you full for a long time. Asparagus is a healthy vegetable free from fats, cholesterol, and low in sodium. You can add asparagus to soup, pasta, or omelets to reap its benefits. This cooking recipe is not only simple but also suitable for a healthy diet.

8. Salmon

Salmon is a healthy food that fits perfectly into any weight loss plan. When combined with a controlled calorie diet, such as consuming salmon, it can enhance your weight loss efforts. Salmon is a low-calorie fish rich in omega-3, which is essential for your body.

You can consume salmon during your weight loss diet. Salmon contains nutritious fatty acids that support heart health and are beneficial for triglycerides, cholesterol, blood clotting, and inflammation. Moreover, combined with healthy fats and protein in salmon, it will make you feel fuller.

9. Walnuts

If you want a crunchy yet filling snack, you can try walnut chips. Walnuts are rich in unsaturated fats, which can promote heart health. Even in just 1 ounce of walnuts, it contains fewer than 200 calories, 4 grams of protein, and 2 grams of fiber. Walnuts also play a significant role in helping you manage your weight.

After eating walnuts, you will feel fuller than with other snacks. Snacking on walnuts can help you avoid other snacks because you already feel full. Walnuts also contain twice the amount of antioxidant polyphenols compared to other types of nuts.

10. Pumpkin

Most pumpkins are consumed during the autumn season to make delicious pies. Pumpkins contain more fiber than quinoa and have more potassium than bananas. Pumpkin puree is a nutritious food choice low in calories.

One cup of pumpkin contains only 80 calories and is rich in vitamins and minerals. The orange color of pumpkins comes from beta-carotene, which the body needs to make vitamin A. You can use canned pumpkin and add it to soup, smoothies, or oatmeal. Make sure to choose canned products that contain 100% pure pumpkin.

11. Kefir

Kefir is a fermented milk beverage that has been around for over 2,000 years. You may have seen kefir in some grocery stores next to yogurt. Its fermentation process makes it rich in probiotics, which are beneficial for your gut health.

Kefir also contains other important nutrients such as protein needed by the body and is excellent for supporting your healthy diet program. Besides maintaining gut health, with prebiotics, it can also help you lose weight quickly and safely.

12. Black Beans

Black beans are a staple in Cuban and Mexican cuisine, rich in folate, fiber, protein, and are excellent for weight loss. One cup of black beans contains 218 calories, 16.6 grams of fiber, and 14.5 grams of protein. This makes black beans one of the healthy foods to get protein.

You can try them from dry beans or canned, and if you choose canned black beans, look for products labeled low sodium, no added salt, and salt-free. You can consume black beans by mixing them into salsa or salad, cooking them in soups or vegetables.

13. Chia Seeds

Fiber is one of the keys to weight loss because it is more filling, slows digestion, and keeps you feeling full longer. You also need to reduce calories to lose weight quickly.

Try consuming about 2 tablespoons of chia seeds to meet a quarter of your daily fiber needs. Chia seeds can also be added to foods like berry jam, pudding, and so on. As a bonus, chia seeds are one of the top No. 2 foods to help you lose weight quickly.

14. Apple

Fruits are also essential for the body, and if you’re planning a weight loss diet program, you can consume apples. Apples contain a lot of water and fiber, making them filling and low in calories. Apples are also delicious and relatively inexpensive.

You can store apples in the refrigerator for weeks and have them as a snack anytime. You can make various foods with apples and eat them when you’re hungry at midnight. Apples can also be served on toast, salad, smoothies, and soups.

15. Pistachios

All types of nuts can be a healthy and nutritious weight loss option. This type of nut is more filling because it contains fiber, healthy fats, and protein. According to a 2020 study published in Nutrients, consuming pistachios regularly can help you lose weight, including in the abdominal area.

So, those are all the good foods you can eat to lose weight. Remember, eating a mix of these foods helps you lose weight and feel good. Try different recipes to keep meals fun. Also, drink water and don’t eat too much at once. By picking healthy foods and making smart choices, you’ll get healthier and happier. Good luck!

Almost about 10% of Americans consider themselves vegetarian, which means nearly 33 million people are seeking information about food they can eat besides meat. It’s not just Americans who consider themselves vegetarian, but also a significant portion of the world’s population. The numbers vary, but overall they emphasize not just meat, but focus on delicious, creative, and satisfying food.

For those of you who are vegetarian and often puzzled by quick and simple dinner ideas, you should explore many references to the latest vegetarian dinner recipes. In fact, there are many choices of vegetarian dinner menus according to your taste and creativity. Below are some examples of quick and simple vegetarian dinner recipes for you to try.

Simple and Delicious Vegetarian Dinner Ideas

A collection of quick, simple, and delicious vegetarian dinner recipes you can try includes:

1. Black Bean Tacos

Tacos are one of the simple vegetarian dinner ideas you can make at home. Tacos are usually associated with party food, baked until crispy and topped with crispy frico cheese.

This dinner menu is perfect and very easy to make. Black beans fried again in crispy corn tortillas combined with quesadilla tacos for a dinner feast.

2. Creamy Spinach – Artichoke Gnocchi

For those of you who love spinach and artichoke sauce, you should try this delicious dinner recipe. You can make it into delicious and certainly healthy pasta to enjoy with your family.

See also : Cooking Guide for Authentic Italian Pasta

3. Vegetarian Chili Mac

For those of you who want to make a delicious dinner, you can try making this one recipe. Everything blends in one pot and becomes the perfect combination for your dinner. You can add your favorite beans and pasta and melt cheese on top to get a tastier taste.

4. Stir-Fried Tofu & Broccoli

In this favorite Chinese and American vegetarian version, it is very popular and you can quickly make it at home. Tofu baked in the oven, then add savory, sweet and slightly spicy sauce with broccoli.

Sprinkle with sesame seeds and chopped green onions on top to make the taste of this dish even more delicious. You can enjoy it with white rice and it is guaranteed to be a very delicious and simple dinner after a tired day of work to make it.

5. Mini Mushroom Pasta Cake

Making this baked pasta cake is also very easy, you only need cheese and cream sauce like making your favorite mac and cheese baked in the oven. Add crispy bread crumbs on top and delicious mushrooms.

This dinner recipe is no less delicious and you will definitely love it because of the combination of savory and slightly salty flavors from the cheese.

6. Cauliflower Tacos

For those of you who want to make special tacos for dinner? Well, you can try making delicious vegetarian cauliflower tacos. You can prepare crispy cauliflower or lettuce and then sprinkle with lime on top.

Cauliflower taco recipes with rich seasoning are guaranteed to make your dinner even more enjoyable. Moreover, the way to make it is very simple and does not require too many ingredients.

7. Spaghetti with Vegan Meatballs

To make a delicious and simple vegan dinner menu, you can make spaghetti with vegan meatballs. This dinner menu is guaranteed to be delicious and not boring to make every night if you don’t have much time. Especially if you are a worker who works from morning to late at night, so you can only make simple dinner menus like pasta.

Even though it’s spaghetti, you can add vegan meatballs that are no less delicious. You can make meatballs with green bean-based ingredients that are rich in flavor and contain lots of protein and fiber.

8. Baked Risotto with Peas, Lemon, and Parmesan

Risotto is one of the simplest dishes to make for a delicious dinner. For those of you who have never made risotto because you don’t want to stand for a long time in front of the stove while stirring continuously, then this recipe is perfect for you to try.

You can make baked risotto with a mixture of peas, lemon, and parmesan cheese. This dinner recipe is guaranteed to be delicious and savory, so it can stimulate your appetite.

See also : Benefits of Implementing Mediterranean Diet

9. Stuffed Falafel Peppers

These stuffed peppers can bring all the spicy and garlic flavors of your favorite falafel sandwich. Generally, this recipe includes vegetarian bell peppers with classic and simple fillings. You also definitely want to be creative in making different fillings so as not to get bored easily, especially how to make it quick and simple.

10. Baked Sweet Potatoes

For those of you who want to make a dinner that contains fiber and is filling, you can try this recipe. Baked sweet potatoes have a soft, carbohydrate-rich, and filling taste.

These sweet potatoes are one of the healthy and no less delicious vegetarian dinner menus. You can add tomatoes, garlic, avocado, and jalapenos to get a delicious taste.

11. Brie Spaghetti

Brie is one of the cheeses that has a luxurious taste and is suitable combined with various other flavors. You can make this type of cheese for a simple but impressive pasta dish.

Brie spaghetti can be a dinner menu for special occasions or special vegetarian dinners. You can add other ingredients to give a more delicious and savory taste to this pasta.

12. Broccoli Cheese Pasta

Making pasta is one of the right choices for dinner. Pasta has become a very common dinner menu because it is easy to make and can be created with other ingredients.

Well, you can make a delicious and nutritious broccoli cheese pasta recipe for dinner with your family. Broccoli is a vegetable that has a fresh and sweet taste, so it is very suitable to be combined with pasta. To give it a slightly spicy taste, you can add chopped red chili on top.

13. Mushroom Risotto

To make this dinner menu, you have to put in the effort to keep stirring until it becomes a delicious dinner dish. You have to use the best cheese for your risotto.

You can use 1 block of grated parmesan cheese and add mushrooms. You can add other ingredients to make the risotto taste even more perfect when eaten for dinner with your family.

14. Vegetable Falafel Sandwich

You can make a delicious vegetable falafel sandwich for dinner later. Although falafel is an alternative food that is not crispy, this falafel has a delicious outer layer.

You can be creative with fresh roasted pepper salad as a complement. Also, add thick tahini sauce to unite all the flavors perfectly.

15. Butternut Squash

You can start by coating the butternut squash with a mixture of butter and brown sugar to give a natural sweet taste to the baked squash. After the squash is baked until perfectly tender, then sprinkle with delicious beans, kale, and quinoa.

16. Portobello Mushroom Burger

Grilled portobello will make it even more aromatic and release all its juices. You can make a delicious portobello burger topped with various vegetables and a slice of cheddar cheese on top.

17. Pumpkin Curry

Pumpkin can be made into various delicious dishes, especially for dinner. Sweet pumpkins can also be the basis for spicy coconut milk curry inspired by Thailand. You can start by baking the pumpkin and take part of the pumpkin to mix into the curry sauce.

18. Spicy “Fried Chicken” Sandwich

Want to make a simple and satisfying vegetarian dinner? You can try this spicy fried chicken sandwich recipe. The crispy, tender, spicy, and tangy taste of the chicken is very delicious. You can replace spicy fried chicken breast with protein-rich tofu.

Also, add corn flour to the batter to make you feel fuller. Don’t forget to freeze it first so that the tofu has a texture like meat.

19. Vegan Pizza

You can also make various pizzas for a delicious dinner. For vegetarians, you don’t need to worry because you can make simple and delicious vegan pizza. You can also make your own pizza dough for a healthier and very impressive taste for your friends who taste it.

You can invite some friends over for a party or dinner together. Make simple food like this pizza. You can top the pizza with chopped green onions, parsley, minced garlic, vegan mayonnaise, cheese, and other ingredients.

20. Pumpkin Tomato Soup and Baked Cheese Sticks

You can try making a delicious and fresh tomato soup for dinner later. To give it a different taste, you can add your favorite toppings or other foods. This soup is thicker because of the sweet pumpkin puree, cream, and sharp parmesan cheese.

21. Butternut Squash Curry

Curry is a carbohydrate-rich dish that is filling and of course delicious. You can add your favorite vegetables and cream to make a delicious dinner dish. The savory butternut squash combined with green vegetables and coconut milk will make it taste even better.

22. Whole Roasted Cabbage

You can roast cabbage for dinner tonight for vegetarians. The combination of savory, sweet, and salty flavors plus soft cabbage will be the perfect dinner dish. Add mushroom sauce on top to give it a more delicious taste.

Those are all the recommended quick and delicious vegetarian dinner recipes for you to try at home.

One of Italy’s most popular and beloved dishes by people worldwide is the Pasta. Pasta or spaghetti is a dish that can be made simply with delicious flavors yet can also be made very complex.

In general, spaghetti is a variant of pasta that has a thin and dense cylindrical shape. Spaghetti is made from processed wheat which has long been a staple food for the people of Italy, even Europe and America. This pasta is served with various types of spaghetti sauce recipes.

Here we will explain about pasta itself and provide a guide on cooking pasta with authentic Italian flavors.

What Is Pasta?

Many people are familiar with Pasta, but many mistakenly confuse it with Spaghetti despite their different shapes. Pasta is a food made from flour and water formed into various types of pasta shapes found worldwide. The flour used is wheat flour mixed with water, formed, and finally topped with sauce to add flavor.

Most Italian chefs will refer to good pasta as homemade pasta because it’s undoubtedly fresher. The texture of good pasta is slightly coarse and needs to be chewed first to release its flavor. This coarse texture helps the pasta absorb sauce and allows the flavor to penetrate perfectly into the pasta.

The flavor of pasta itself emerges excellently in the mouth when chewed properly first, thus requiring a coarse texture. Additionally, it should not be too watery because if it’s too thin, people tend to swallow it without chewing. The unique Italian taste is indeed remarkable because it can turn simple ingredients into delicious dishes.

See also : Benefits of Implementing Mediterranean Diet

Types of Pasta

Pasta actually comes in several types distinguished by the shape of the pasta dough, which ultimately affects its taste. Here we will explain some types of pasta found worldwide that you can try making at home.

1. Fusilli

Fusilli is a type of pasta with a unique and easily recognizable spiral shape. This type is usually paired with carbonara sauce or tomato sauce with added cheese to enhance its creamy texture.

2. Spaghetti

Spaghetti is the most popular pasta shape in the world, with its long straight shape resembling a string. This shape aligns with the meaning of Spaghetti in Italian, which is “string,” and it’s the most commonly found shape worldwide. Typically, this type of pasta is paired with bolognese sauce, sweet and sour, savory with minced meat sprinkled on top.

The Spaghetti pasta type also has several variants, namely Spaghettini, Spaghettoni, and Alla Chitarra. The difference between each variant is minimal, with variations only in the thickness of each pasta size.

3. Penne

Penne is also one of the most commonly found pasta types worldwide, known for its unique yet simple shape. The Penne shape itself is straight with holes at both ends and usually short in size. The pasta dishes produced from this type vary from the simplest like Aglio Olio to complex Creamy Penne Pasta.

See also : 15 Healthy Food Ideas for Weight Loss

4. Macaroni

Macaroni is a type of pasta familiar in some parts of the world, with its short curved shape with holes at both ends. Its shape is simple yet capable of absorbing sauce well, allowing the pasta flavor to be well-distributed. The most commonly used preparations for this type of pasta are Bolognese or creamy cheese with added minced meat.

5. Fettuccine

Fettuccine is a type of pasta resembling noodles found in various parts of the world with a flat and wide shape. However, Fettuccine has a relatively thin thickness but a wide enough surface for the size of noodles commonly found worldwide. Almost every pasta dish can use this type of Fettuccine as it’s very capable of absorbing pasta sauce.

The wide surface of Fettuccine requires people to chew it well before swallowing. This helps the pasta convey its flavor better to the palate.

6. Linguine

Finally, there’s Linguine, which resembles flat noodles with a long but thin and flat shape. Its surface is wide but not as wide as Fettuccine, and its thickness is not as thin as Fettuccine either. Its shape is consistent with its name, which means “tongue” in Italian.

There are several variants of Linguine, including trenette, radichini, and bavette fini, with various pasta preparations that can be made.

Tips for Cooking Authentic Italian Flavored Pasta

Pasta can be considered a simple and straightforward dish, but there are some key factors that make pasta delicious. Here are some tips for producing pasta with authentic Italian flavor often shared by Italian chefs.

1. Make Your Own Pasta

Make your own pasta, so you can make truly high-quality pasta with the right mix of flour and water. Besides the composition, another important key to making your own pasta is resting; make sure there is resting time after shaping. This greatly affects the final result of the pasta; sufficient resting time will make the quality of the pasta better.

2. Ensure Pasta is Cooked Al Dente

The pasta cooking process must be precise, where you should cook the pasta until you achieve an Al Dente texture. Basically, cooking pasta should reach 80% cooked, not less and not more, to achieve this Al Dente texture.

3. Slightly Coarse Texture

Make sure the texture of the pasta you make is slightly coarse, so it can absorb the sauce you will mix in properly. Additionally, a slightly coarse texture will encourage those who eat it to chew it well before swallowing. This chewing process will deliver the complex flavors of the pasta to the eater’s palate.

4. Sauce

The sauce is a crucial key that determines the taste of the pasta itself, where there are many sauce variants that can be made. Starting from the simplest like Aglio Olio to Carbonara or Bolognese or Creamy Cheese, which are very popular worldwide. Place the pasta in the pre-cooked sauce and mix until the sauce is fully absorbed by the pasta.

To ensure that the sauce is absorbed properly, the texture of the sauce itself cannot be too thin when served. So people can enjoy pasta better when the sauce texture is thicker, and that’s the key to delicious sauce for pasta.

Diet is one of the ways to achieve and maintain an ideal body condition, but its benefits go beyond that. There are many types of diets, and one of the popular ones worldwide is the Mediterranean diet, which is quite distinctive. Here we will explain the health benefits that can be obtained from the Mediterranean diet and how to implement it.

What is the Mediterranean Diet?

The Mediterranean diet is a diet adapted from the eating patterns of people in countries in the Mediterranean region, such as France, Spain, Greece and Italy. The Mediterranean diet menu itself focuses on consuming fruit, vegetables, whole grains and healthy fats.

This diet was initially popular because people in the area had been following this diet for a long time. Then there was a 2019 study published in the International Journal of Environmental Research and Public Health which found that these people were very healthy and had a low risk of many chronic diseases.

That is why the Mediterranean diet is often used by people who want to improve their health and avoid various risks of disease.

The diet itself is not too difficult, as it primarily focuses on consuming plant-based foods. These foods are rich in minerals, vitamins, antioxidants, and complex carbohydrates, all of which are beneficial for the body.

Although it emphasizes plant-based foods, it still allows for the consumption of proteins or fats such as eggs, meat, and others. Foods to be avoided in this diet are sugar and other artificial sweeteners. Additionally, only one large meal per day is recommended, preferably between 1 pm and 3 pm.

Benefits of Implementing the Mediterranean Diet for Health

The primary goal of most people when dieting is to achieve an ideal body, but the Mediterranean diet offers more benefits. Here we will explain the various benefits that can be obtained by implementing the Mediterranean diet in daily life.

1. Maintaining an Ideal Body Weight

An ideal body weight can be well maintained by following the Mediterranean diet. Sufficient food intake, along with necessary vitamins and minerals, will keep the body weight ideal while maintaining health. Particularly, consuming plant-based foods helps to regulate body fat levels.

See also : 15 Healthy Food Ideas for Weight Loss

2. Regulating Blood Sugar Levels

One of the restrictions in the Mediterranean diet is the avoidance of sugar and artificial sweeteners, which clearly helps in maintaining stable blood sugar levels. This makes the diet suitable for preventing or reducing the risk of very dangerous diseases like diabetes. For individuals with diabetes, this diet is also effective in maintaining stable blood sugar levels.

3. Helping Maintain Heart Health

The Mediterranean diet includes a lot of consumption of grains, vegetables, and fish, which are considered to have low-fat content. Therefore, this diet helps maintain heart health and prevents various dangerous heart diseases. Additionally, consuming fish in this diet provides healthy fats to the body, further ensuring heart health.

4. Maintaining Bone Health

The Mediterranean diet provides sufficient calcium and vitamin D to the body, which are related to bone health. Intake of these vitamins and minerals helps keep bones strong and reduces the risk of osteoporosis. Intake of low-fat milk, fish, and various green vegetables that contribute to bone health can be maintained through this diet.

5. Reducing the Risk of Cancer

The Mediterranean diet involves consuming a lot of vegetables and fruits, which are high in antioxidants. Therefore, this diet is effective in preventing various types of cancer, from colon cancer to other types. Antioxidants help the body fight free radicals that cause cancer to develop in the body.

6. Slowing Cognitive Decline

Several studies in 2016 on the Mediterranean diet show a positive relationship between this diet and brain health. Adherence to this diet reduces the risk of cognitive decline, which is commonly experienced as people age. Moreover, this diet can help prevent progressive diseases such as Alzheimer’s and maintain cognitive function.

7. Improving Mental Health

Research also indicates that a healthy diet helps the brain release happy hormones. Therefore, a healthy diet from the Mediterranean diet ultimately helps reduce anxiety and depression in humans. Indirectly, this diet pattern helps improve mental health, allowing individuals to live more vibrant lives every day.

8. Reducing the Risk of Stroke

Low-fat and low-sodium food intake will certainly help the body avoid nerve diseases such as stroke. A 2018 study explained that the Mediterranean diet program reduces the risk of stroke by up to 8.5% due to healthy food intake. So, apart from achieving an ideal body, you can also avoid the quite frightening and deadly disease of stroke.

9. Reducing the Risk of Joint Inflammation

The foods recommended in the Mediterranean diet mostly contain various healthy fatty acids for the body. Some of these nutrients are anti-inflammatory substances that can prevent inflammation, including joint inflammation. Omega-3 fatty acids are highly recommended in the Mediterranean diet and are anti-inflammatory, preventing joint inflammation.

Proper Implementation of the Mediterranean Diet

To keep the body healthy while implementing the Mediterranean diet, there are several things to consider. Here are some of them.

1. Increase Intake of Vegetables and Fruits

Increase the portions of vegetables and fruits, as food intake will certainly decrease compared to before. Choose vegetables and fruits that are rich in iron, as you are not reducing the consumption of red meat in this diet.

2. Ensure Adequate Protein Intake

Protein intake should remain adequate, not only from plant-based sources but also from animal protein. You may choose proteins with low levels of unhealthy fats, such as fish, which are very good for the body. Protein processing should also avoid adding fats; steaming or grilling is recommended.

See also : 22 Quick and Simple Vegetarian Dinner Recipes

3. Consume Whole Grains Foods

Consume whole grain foods such as cereal or whole wheat bread for daily energy needs. Basically, consuming these foods is not only to maintain energy in the body but also to obtain many nutrients and vitamins. So, even though you are on a diet, your body can still remain fit and healthy.

4. Implement Gradually

If you want to implement the Mediterranean diet, it is best to do it gradually so that the body can adapt slowly. Some initial intakes may only be reduced until they are not consumed at all. That’s how to implement the Mediterranean diet properly.