Health
How Much Dairy Products Can I Eat If I’m on a Mediterranean Diet?
- A moderate amount of dairy products can be included in the Mediterranean diet.
- Choose foods from the region, such as feta cheese and parmesan cheese.
- Hard cheese and Greek yogurt are rich in protein, vitamins and minerals.
- For more articles, please visit the Insider homepage..
The· Mediterranean diet It is also flexible and popular. You don’t have to cut carbs or avoid fatty foods altogether. Instead, this way of eating includes plenty of fruits and vegetables, in addition to the healthy choices of other food groups.
The diet is ranked as one of the healthiest diet plans that benefits the heart and brain as well as the potential for weight loss.
However, the Mediterranean diet is “A basic guide to a healthy diet“Rather than a real meal, Stephanie Ash wrote for insiders after trying for a week.
Ash enjoyed the freedom associated with a relatively unlimited diet plan, but ran into a wall when he wasn’t sure if he should eat a particular food.
For example, dairy products are only vaguely treated in the Mediterranean diet guidelines. Compared to the Western diet, the Mediterranean diet does not include milk, cheese or yogurt as the main food groups.
However, some guidelines include: Mayo Clinic’s mentally healthy Mediterranean diet plan, Says you can “enjoy dairy products”. That is, low-fat Greek yogurt and a variety of cheeses.
Insiders talked to a registered dietitian about how to choose healthy dairy products for a Mediterranean diet.
Choose dairy products from the Mediterranean region
Dairy products native to the Mediterranean, such as Greek yogurt and feta cheese, not only fit the concept of diet, but are also rich in nutrients.
Other relatively healthy cheeses in the region include Manchego, Parmesan and Brie, Chris Solid, RD told insiders.
Parmesan cheese may be a healthier option than Brie cheese, as hard cheeses tend to be high in protein and low in fat. Parmesan cheese is also rich in vitamins and minerals, And it’s actually lactose-free.
Solid, senior director of nutritional communications at the International Food Information Council, said dairy products shouldn’t be eaten as often as fruits and vegetables, but cheese and yogurt can be eaten most days.
Choose nutritious foods like Greek yogurt
The Mediterranean diet emphasizes eating food in its most nutritious form, making Greek yogurt a particularly good choice for protein seekers.
“Compared to regular yogurt, Greek yogurt is often tense for higher protein levels,” Solid told insiders.
Greek yogurt is also high in vitamin B12 and calcium, Helps brain function and bone growth, respectively. Like regular yogurt, it is rich in probiotics, or good bacteria, that can benefit your digestive and immune function.
However, flavored yogurt is full of additional sugar that offsets nutrients with empty calories. Solid recommended choosing plain Greek yogurt instead.
Do not go outboard with dairy products — cap with 2 cups daily
The plate can contain dairy products, but you should still mainly use fruits, vegetables, whole grains and seafood.
To actually enjoy the health and weight loss benefits of a Mediterranean diet, you need to limit your dairy intake to about two glasses a day, Sollid said.
This could mean, for example, serving Greek yogurt with a little cheese for breakfast and a light meal. An ounce of cheese is usually about the size of a pair of dice.
It may not sound like much to dairy lovers, but an important principle of the Mediterranean diet is to eat moderately.
“The principle of not overeating or eating until you feel comfortable is part of the dietary philosophy of these Mediterranean cultures,” says Solid.
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