The Mediterranean weight loss program is related to a wide range of different advantages too, and should assist assist mind perform and promote coronary heart well being.

Individuals seeking to observe the consuming sample ought to anticipate to eat:

Greens – tomatoes, broccoli, kale, spinach, onions, cauliflower, carrots, Brussels sprouts, cucumbers, potatoes, candy potatoes, turnips

Fruits – apples, bananas, oranges, pears, strawberries, grapes, dates, figs, melons, peaches

Nuts, seeds, and nut butter: almonds, walnuts, macadamia nuts, hazelnuts, cashews, sunflower seeds, pumpkin seeds, almond butter, peanut butter

Legumes – beans, peas, lentils, pulses, peanuts, chickpeas

Complete grains – oats, brown rice, rye, barley, corn, buckwheat, complete wheat bread and pasta

Fish and seafood – salmon, sardines, trout, tuna, mackerel, shrimp, oysters, clams, crab, mussels

Poultry – hen, duck, turkey

Eggs – hen, quail, and duck eggs

Dairy – cheese, yogurt, milk

Herbs and spices – garlic, basil, mint, rosemary, sage, nutmeg, cinnamon, pepper

Wholesome fat – additional virgin olive oil, olives, avocados, and avocado oil

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