Healthy foods to eat every day: 6 of the best

Healthy foods to eat every day: 6 of the best According to experts, there are some meals that people ought to consume daily. These consist of a range of vegetables and lean protein. Additionally, consuming foods like olive oil, almonds, and berries can reduce a person's risk of developing certain chronic diseases. One can increase their intake of vital nutrients by following a healthy diet that features foods from all the food groups. Many people follow the same weekly menus and repetitious diets. However, include the following items in weekly meal plans can support their health and enable them to function at their peak. One could, for instance, experiment with a 2-week rotating meal plan and switch up their protein, vegetables, and berries. This increases variation and nutrient diversity. In this post, we'll look at some of the best meals to eat regularly. It examines what the science has to say about their health advantages and provides advice on how to eat them. 1. Lean protein

Westend61/Getty Images People need protein for healthy growth and development and to maintain muscle mass. Eating protein at each meal can help balance blood sugar levels and avoid the spikes that may happen when eating carbohydrates on their own. This approach can help people maintain their energy levels and concentration. The amount of protein a person needs depends on factors such as their age, and weight. Additionally, protein requirement varies according to how much and what type of activity the person does and if they are pregnant or nursing. The United States Department of Agriculture (USDA) suggests that most people in the U.S. eat enough protein but need to select leaner varieties of meat and poultry and increase the variety of protein foods they eat, choosing meats less often. According to the USDA, adults need 5–7 ounces (oz) of protein each day. The following are examples of common healthy protein foods and their protein content: 1 sandwich slice of turkey = 1 oz 1 small chicken breast = 3 oz 1 can of tuna, drained = 3–4 oz 1 salmon steak = 4–6 oz 1 egg = 1 oz 1 tablespoon of peanut butter = 1 oz 1 cup of lentil soup = 2 oz 1 soy or bean burger patty = 2 oz one-quarter of a cup of tofu = 2 oz People should try to vary their protein sources to consume a wide variety of amino acids and other essential nutrients. 2. Broccoli and other cruciferous vegetables

Cruciferous vegetables contain sulfurous compounds called glucosinolates. These are beneficial to health. According to one 2020 reviewTrusted Source, glucosinolates regulate cell pathways and genes and may have anticancer and anti-inflammatory effects. The compounds may also be beneficial for treating and preventing metabolic syndrome, but scientists need to conduct more research to prove this. The following is a list of cruciferous vegetables that people can aim to eat every day: broccoli cabbage radish cauliflower broccoli sprouts Brussels sprouts Also, as well as sulfur compounds, cruciferous vegetables are a rich source of fiber and many essential vitamins and minerals. Leafy greens such as arugula and watercress also contain beneficial sulfur compounds. 3. Different colored vegetables

Health experts including the American Heart Association (AHA)Trusted Source recognize the Mediterranean diet as one of the healthiest ways to eat. Diets that emphasize vegetables, such as plant-based diets and the Mediterranean diet, can help lower the riskTrusted Source of chronic conditions such as cardiovascular disease and diabetes. Eating a range of different colored vegetables every day helps ensure an intake of a wide range of phytonutrients, which are beneficial plant compounds. The USDA’s MyPlate resource recommends that adults eat 2–4 cups of vegetables per day depending on their age, weight, and activity levels. The USDA also advises that people eat different colored plant foods, including leafy greens, beans, and lentils. 4. Berries

Consuming berries can help people achieve some of their daily nutrient goals. For example, one 2015 study suggested that eating a 100-gram portion of raspberries, blackberries, or blueberries could provide more than 50% of someone’s daily requirement for manganese, vitamins such as vitamin C and folate, and phytochemicals. Berries are excellent sources of bioactive compounds such as phenolic acids, flavonoids, and anthocyanins. Because these compounds act as antioxidants, they may help prevent cardiovascular disease and lower the risk of some cancers. Some berries to eat every day include the following: blueberries blackberries raspberries strawberries cranberries Fresh or frozen berries are better than dried types, which only have 20% as many phytonutrients. 5. Nuts.

Research indicates that eating nuts every day can be beneficial for health. For example, a 2019 prospective studyTrusted Source involving over 16,217 adults with diabetes found that people who ate 5 or more servings of nuts each week had a lower risk of coronary heart disease, cardiovascular disease, and mortality than those who ate fewer than 1 serving of nuts per month. Specifically, tree nuts were more beneficial than peanuts in preventing chronic conditions. One 2020 studyTrusted Source suggested that some people may be reluctant to eat nuts because of their high fat content. However, the authors pointed out that nuts are nutrient dense foods that do not have an adverse effect on body weight. Indeed, when they replace other less healthy foods in the diet, they may help reduce body weight. Some people are unable to eat nuts because of an allergy. For those who can eat nuts, choosing plain, unflavored, and unsalted nuts is a healthy option. All nuts contain essential minerals such as calcium, magnesium, and zinc. Brazil nuts are one of the best dietary sources of the mineral selenium, with a single nut providing 95.8 micrograms (mcg)Trusted Source. This is significantly more than the daily adult requirement of 55 mcgTrusted Source. 6. Olive oil

Olive oil is a key ingredient in the Mediterranean diet. Olives are rich in polyphenols. These act as antioxidants, protecting the body against oxidative damage. One 2018 studyTrusted Source suggested that the phenolic compounds in olive oil have anticancer and anti-inflammatory properties in test tube studies. Although scientists need to conduct more human research, the authors of this study suggested that people who consume less olive oil may benefit from increasing their intake. Extra virgin and unfiltered olive oil contain the highest levels of beneficial polyphenols. However, quality olive oil is usually more expensive, so people can reserve this for drizzling over salads and vegetables. Using standard olive oil for cooking may be more cost effective. Summary Including lean protein, vegetables, and nuts in the diet every day can help people stay healthy and prevent certain chronic conditions. Some plant foods, such as cruciferous vegetables and berries, contain particularly beneficial compounds, including polyphenols and glucosinolates. Incorporating these foods into a weekly meal plan, maybe on a 2-week rotating basis, can help ensure that a person gets a wide variety of beneficial nutrients. It also prevents having a repetitive diet and can be more satisfying and appealing. Last medically reviewed on May 27, 2021 Nutrition / DietObesity / Weight Loss / Fitness 12 sourcescollapsed What are the most healthful foods? Medically reviewed by Natalie Olsen, R.D., L.D., ACSM EP-C — Written by Alex Novakovic on January 27, 2020 This article lists the 15 foods that sources and studies across the United States and Western Europe deem the most healthful. It is vital to have awareness of the most healthful foods to ensure a wide a range of nutrients in the diet. A balanced diet is the secret to healthful eating. This article will cover the 15 most healthful foods and their benefits. Nuts, pulses, and grains A healthful diet can help ensure that the body gets all the nutrients it needs. Nuts, pulses, and grains are all highly nutritious. The following are some of the most healthful: 1. Almonds Almonds provide plenty of nutrients, includingTrusted Source: magnesium vitamin E iron calcium fiber riboflavin One 2019 meta-analysisTrusted Source found that consuming almonds significantly reduced total cholesterol levels. 2. Brazil nuts Brazil nuts (Bertholletia excelsa) are some of the most healthful nuts available. They are an excellent sourceTrusted Source of both protein and carbohydrates, and they also provide good amounts of vitamin B-1, vitamin E, magnesium, and zinc. Brazil nuts also contain more selenium than many other foods. Selenium is a vital mineral for maintaining thyroid functionTrusted Source, and it is a great antioxidant for the human body. These nuts come in a hard shell and are usually available ready to eat, making them a quick, nutritious snack. Learn more about Brazil nuts here. 3. Lentils A lentil is a pulse that features prominently in many food cultures around the world, including those of Pakistan, Nepal, Bangladesh, India, Bhutan, and Sri Lanka. Lentils provide good amountsTrusted Source of fiber, magnesium, and potassium. They tend to require a long cooking time. However, manufacturers can sprout the seeds, making them a delicious, healthful, ready-to-eat snack. Adding a container of sprouted lentils to a lunchbox or picnic basket, perhaps with some chili powder or pepper for flavoring, makes for a delicious and healthful snack. Learn more about the health benefits of lentils here. 4. Oatmeal Interest in oatmeal has increased considerably during the past 20 years because of its health benefits. In 1997, the Food and Drug Administration (FDA) agreed that foods with high levels of rolled oats or oat bran could include data on the label about their cardiovascular health benefits as part of a low fat diet. This led to a surge in oatmeal’s popularity. Research has found that the cereal’s soluble fiber content helps lower cholesterol levelsTrusted Source and reduce cardiovascular risk factors. Oats contain complex carbohydrates, as well as water-soluble fiber. These slow down digestion and help stabilize levels of blood glucose. Oatmeal is also a good sourceTrusted Source of folate and potassium. People can make oatmeal from rolled or ground oats. Coarse or steel-cut oats contain more fiber than instant varieties. 5. Wheat germ Wheat germ is the part of wheat that grows into a plant. It is essentially the embryo of a seed. Germ, along with bran, is a byproduct of milling. Refining cereals often removes the germ and bran content. Whole grain products, however, still contain the germ and bran. This makes them a more healthful choice. Wheat germ is high in several vital nutrients, including: fiber vitamin E folic acid thiamin zinc magnesium phosphorus fatty alcohols essential fatty acids Fruits, vegetables, and berries Fruits, vegetables, and berries are easy to incorporate into the diet. The following are some of the most healthful: 6. Broccoli Broccoli provides good amountsTrusted Source of fiber, calcium, potassium, folate, and phytonutrients. Phytonutrients are compounds that reduce the risk of developing heart disease, diabetes, and some cancers. Broccoli also provides essential antioxidants such as vitamin C and beta-carotene. In fact, a single half-cup serving of broccoli can provide around 85%Trusted Source of a person’s daily vitamin C value. Another compound in broccoli, called sulforaphane, may have anticancer and anti-inflammatory qualities, according to one 2019 studyTrusted Source. However, overcooking broccoli can destroy many of its key nutrients. For this reason, it is best to eat it raw or lightly steamed. Learn more about the nutritional impact of broccoli here. 7. Apples Apples are an excellent source of antioxidants, which combat free radicals. Free radicals are damaging substances that the body generates. They cause undesirable changes in the body and may contribute to chronic conditions, as well as the aging process. However, some studiesTrusted Source have suggested that an antioxidant in apples might extend a person’s life span and reduce the risk of chronic disease. Learn more about apples here. 8. Kale Kale is a leafy green vegetable that offers a wide range of different nutrients. For example, this powerfully nutritious plant is an excellent sourceTrusted Source of vitamins C and K. People can cook or steam kale. They can also blend it into smoothies or juices for a nutritional kick. Learn more about how to include kale in the diet here. 9. Blueberries Blueberries provide substantial amounts of fiber, antioxidants, and phytonutrients. Unlike minerals and vitamins, phytonutrients are not essential for survival. However, they may help prevent disease and maintain vital bodily functions. In a 2019 reviewTrusted Source of 16 studies, the authors suggest that consuming blueberries may help protect against cognitive decline, which may help reduce the risk of Alzheimer’s disease. They also found that blueberries might help prevent cardiovascular disease. Another 2019 studyTrusted Source, this time in mice, found that blueberry polyphenols reduced obesity and certain metabolic risk factors. They also improved the composition of gut bacteria. According to a 2015 clinical trialTrusted Source, eating 22 grams of freeze dried blueberries every day for 8 weeks led to a significant decrease in blood pressure among women with stage 1 hypertension. Discover the nutritional power of blueberries. 10. Avocados Some people avoid consuming avocados due to their high fat content. However, avocados provide healthful fatsTrusted Source, as well as B vitamins, vitamin K, and vitamin E. Avocados are also a good source of fiber. In one 2018 reviewTrusted Source of studies, avocados increased levels of high-density lipoprotein, or “good,” cholesterol. This type of cholesterol removes more harmful cholesterol from the bloodstream. Avocados might also have anticancer properties. A 2019 test tube studyTrusted Source of avocados showed that colored avocado seed extract reduced the viability of breast, colon, and prostate cancer cells. However, the study did not indicate whether or not the effects would be the same in humans. Avocados may also have associations with improved nutrient absorption, better overall diet, and fewer metabolic risk factors, according to one 2013 studyTrusted Source. Avocados are highly nutritious and very filling. Learn more about them here. 11. Leafy green vegetables One 2019 studyTrusted Source in rats showed that consuming leafy greens for 6 weeks led to a significant reduction in cardiovascular risk factors. Spinach is an example of a leafy green with antioxidant content, especially when it is raw, steamed, or very lightly boiled. It is a good source of the following nutrientsTrusted Source: vitamins A, B-6, C, E, and K selenium niacin zinc phosphorus copper potassium calcium manganese betaine iron Learn about the many benefits of spinach here. 12. Sweet potatoes Sweet potatoes provide dietary fiber, vitamin A, vitamin C, vitamin B-6, and potassium. The Center for Science in the Public Interest compared the nutritional value of sweet potatoes with that of several other vegetables. Sweet potatoes ranked number one for their vitamin A, vitamin C, iron, calcium, protein, and complex carbohydrate content. Fish, meat, and eggs When it comes to fish, meat, and eggs, many healthful options are available. For example: 13. Oily fish Some examples of oily fish include salmon, trout, mackerel, herring, sardines, and anchovies. These types of fish have oil in their tissues and around their gut. Their lean fillets contain high levels of omega-3 fatty acidsTrusted Source. These oils may provide benefits for the heart and nervous system, according to the Office of Dietary Supplements (ODS). The ODS also suggest that omega-3 fatty acids can help with inflammatory conditions such as arthritis. They are also plentiful in vitamins A and D. One 2014 study suggested that fatty acids can significantly reduce the risk of rheumatoid arthritis. 14. Chicken Chicken is a cost effective and healthful meat. Free-range chicken serves as an excellent source of protein. However, it is important to remember that preparation and cooking methods affect how healthful chicken is. This means that people should limit their intake of deep-fried chicken and always remove the skin before consumption. Chicken skin has high levels of saturated fat. 15. Eggs Eggs are another source of protein that people can easily incorporate into a balanced diet, as they are highly versatile. Eggs contain vitamins includingTrusted Source B-2 and B-12, both of which are important for preserving energy and generating red blood cells. Eggs are also a good source of the essential amino acid leucine, which plays a role in stimulating muscle protein synthesis. Eggs also provide a good amount of choline, which is important for cell membranes. The yolk contains most of the egg’s vitamins and minerals, as well as the fat and cholesterol. However, one 2017 reviewTrusted Source found that eating up to seven eggs per week does not increase the risk of heart disease. That said, the authors mention that people with cardiovascular disease or diabetes should seek medical consultation about including eggs in the diet. Indeed, one studyTrusted Source found higher rates of cardiovascular disease in people who consumed more cholesterol from eggs. Consuming fat in moderate amounts is healthful as part of a balanced, nutritious diet. Learn more about eggs here. Balance and moderation Including these 15 foods in the diet can provide notable health benefits. However, it is important for people to have a balanced diet that does not focus on one specific type of food. People should remember that having an occasional treat is not going to be harmful to overall health, as long as they ensure a regular and varied intake of nutrients. Q: I want to follow a vegan diet. Can I still obtain all the healthful proteins I need? A: People who follow a vegan diet can obtain healthful proteins from plant sources, but not all plant sources contain all of the essential amino acids that animal sources of protein do. Therefore, pairing certain plant foods together is important to ensure that the person consumes all of the essential amino acids they need. Quinoa and tofu contain all essential amino acids. Beans and rice, hummus and pita, and whole grain bread with peanut butter are examples of pairs of plant-based foods that provide all the essential amino acids. Natalie Olsen, R.D., L.D., ACSM EP-C Trusted Source Answers represent the opinions of our medical experts. All content is strictly informational and should not be considered medical advice. Last medically reviewed on January 27, 2020 Nutrition / Diet 28 sourcescollapsed How much food should I eat each day? Medically reviewed by Natalie Olsen, R.D., L.D., ACSM EP-C — Written by Yvette Brazier on February 14, 2018 Quick facts Daily calorie requirements How much food? Severe calorie restriction How much food you need depends on many factors, including your height, age, general state of health, job, leisure time activities, physical activities, genetics, body size, environmental factors, body composition and what medications you may be taking. Optimum food intake depends on how many calories you need. It is not always as simple as calories in versus calories out when it comes to weight, but if you consume more each day than you use up, you will usually put on weight. If you consume fewer calories than you need for energy, you will likely lose weight. This article explains how much individuals should eat and what types of foods should be included in a healthy diet. Fast facts on how much food to eat Here are some key points about how much food to eat. More detail and supporting information is in the main article. If you consume more calories than you burn off, you are likely to put on weight To lose weight, reducing calorie intake and increasing the number of calories you burn is essential It is important to eat a variety of natural foods to stay healthy Daily calorie requirements The amount of food a person should eat each day depends on a huge variety of factors. How much you should eat depends on what your aims are. Do you want to maintain your body weight, lose or gain weight, or prepare for a sports event? Any focus on food intake is closely linked with calorie consumption. Calories are a measure of how much energy there is in the food we eat. Understanding calories helps us work out how much food we need to eat. Different foods have a different number of calories per gram or ounce of weight. Below are some general daily calorie requirements for males and females. A low active level means taking part in 30-60 minutes of moderate activity each day, such as walking at 3-4 miles per hour. Active level means at least 60 minutes of moderate activity each day. Daily calorie requirement for males (Source: Health Canada): Age Sedentary level Low active level Active level 2-3 years 1,100 1,350 1,500 4-5 years 1,250 1,450 1,650 6-7 years 1,400 1,600 1,800 8-9 years 1,500 1,750 2,000 10-11 years 1,700 2,000 2,300 12-13 years 1,900 2,250 2,600 14-16 years 2,300 2,700 3,100 17-18 years 2,450 2,900 3,300 19-30 years 2,500 2,700 3,000 31-50 years 2,350 2,600 2,900 51-70 years 2,150 2,350 2,650 71+ years 2,000 2,200 2,500 Daily calorie requirement for females: Age Sedentary level Low active level Active level 2-3 years 1,100 1,250 1,400 4-5 years 1,200 1,350 1,500 6-7 years 1,300 1,500 1,700 8-9 years 1,400 1,600 1,850 10-11 years 1,500 1,800 2,050 12-13 years 1,700 2,000 2,250 14-16 years 1,750 2,100 2,350 17-18 years 1,750 2,100 2,400 19-30 years 1,900 2,100 2,350 31-50 years 1,800 2,000 2,250 51-70 years 1,650 1,850 2,100 71+ years 1,550 1,750 2,000 People aiming for a healthy body weight will need to check the calorie content of the food they eat so that they can compare how much they are burning against their consumption. How much food do I need per day? This section explains how much of each food type we should eat per day, such as fruit, vegetables, grains, milk, and meat, or alternatives to dairy or meat. According to Health Canada, people should consume these recommended numbers of servings each day. For information on serving sizes, check the next section. Age 2-3 years: Fruit and vegetables 4, Grains 3, Milk (and alternatives) 2, Meat (and alternatives) 1. Age 4-8 years: Fruit and vegetables 5, Grains 4, Milk (and alternatives) 2, Meat (and alternatives) 1. Age 9-13 years: Fruit and vegetables 6, Grains 6, Milk (and alternatives) 3-4, Meat (and alternatives) 1-2. Age 14-18 years (male): Fruit and vegetables 8, Grains 7, Milk (and alternatives) 3-4, Meat (and alternatives) 3. Age 14-18 years (female): Fruit and vegetables 7, Grains 6, Milk (and alternatives) 3-4, Meat (and alternatives) 2. Age 19-50 years (male): Fruit and vegetables 8-10, Grains 8, Milk (and alternatives) 2, Meat or alternatives 3. Age 19-50 years (female): Fruit and vegetables 7-8, Grains 6-7, Milk (and alternatives) 2, Meat (and alternatives) 2. Age 51+ years (male): Fruit and vegetables 7, Grains 7, Milk (and alternatives) 3, Meat (and alternatives) 3. Age 51+ years (female): Fruit and vegetables 7, Grains 6, Milk (and alternatives) 3, Meat (and alternatives) 3. Serving sizes This is a reference amount to help us determine how much of the four groups of foods we should consume each day. Look at the examples below: Half a regular-sized can of vegetables such as chickpeas constitutes one serving. Fruit and vegetables: 1 piece of fruit, half a cup of fruit juice, half a cup of canned or frozen fruit or vegetables, 1 cup of leafy raw vegetables or salad Grains: Half a bagel, 1 slice of bread, half a tortilla, half a pitta, half a cup of cooked couscous, rice or pasta, one ounce of cold cereal, three-quarters of a cup of hot cereal Milk and alternatives: 1 cup milk, 1 cup of soy drink, three-quarters of a cup of yogurt, 1 and a half ounces of cheese Meat and alternatives: 2 and a half ounces of cooked fish, lean meat, poultry or lean meat, 2 eggs, 2 tablespoons of peanut butter Consuming fruit and vegetables: Experts say you should consume at least one dark green and one orange colored vegetable each day. Examples of dark green vegetables include spinach, kale, and broccoli. Go for fruit and vegetables with either no sugar, salt, or fat, or at least as little as possible. It is recommended to steam, bake, or stir fry the vegetables. Limit or avoid foods that are deep fried. Whole fruit and vegetables are a better choice than their juices, as they provide more nutrients and fiber. They are also more filling which can deter overeating. Consuming grains: Health authorities say we should aim for whole grains for at least half our grain consumption. Go for variety, including wild rice, quinoa, oats, brown rice, and barley. Whole grain pasta, oatmeal, and breads are better than those made from refined cereals. A good grain should not have a high sugar, salt, or fat content. Alternatives to grains that contain many of the same nutrients are beans, legumes, quinoa, and starchy vegetables like sweet potatoes and peas. Consuming milk (and alternatives): Consume 2 cups per day for good vitamin D and calcium intake. If you don’t drink milk, have fortified drinks. Limit your intake of milk with added sugars and other sweeteners. Low-fat milk may be recommended if you are limiting your total fat or saturated fat intake for heart health reasons. Meat and alternative: Make sure you are eating alternatives, such as tofu, lentils, and beans regularly. It is recommended to have fish at least twice a week. Beware of certain types of fish for mercury exposure. Opt for lean meats, such as chicken or turkey. Rather than frying, try roasting, baking, or poaching. If you are eating processed or prepackaged meat, select low-salt and low-fat ones. Limit your overall intake of processed meats since you may have an increased risk for cancer with regular intake. When eating carbohydrates, choose unrefined carbs, such as whole grains, which are high in fiber and release energy slowly, so that you feel full for longer. Limit saturated fats and avoid trans fats as much as possible. It is recommended to consume not more than 10 percent of your total calories from saturated fat. Plant oils, fish, and nuts are the best sources. Make sure to get plenty of fiber. When eating fruit and vegetables, eat a variety of colors. If you are not a great milk-drinker, make sure your consumption of calcium is adequate. If your main concern is to know how much food you should eat, you still have to be aware of their calorie values. With high-calorie foods, the quantity will have to be less, while with lower-calorie ones you can eat more. Severe calorie restriction Some people claim that severely limiting daily calorie intake can extend overall lifespan. Animal studies found that some species appear to live longer if they are partially starved, but the studies have been describedTrusted Source as “poor quality,” and it is not certain that restricting calories would have the same effect on humans. However, scientists from Louisiana State University in Baton Rouge explained in the journal Nature, in 2012, that the two main factorsTrusted Source that influence lifespan are good genes and a healthy, well-balanced diet. The researchers believe that many previous studies were flawed, as they compared bad high-calorie diets with very-low-calorie bad diets. In other words, there was no control. They explained that their 25-year study using rhesus monkeys on very-low-calorie diets did not help them live longerTrusted Source. Meanwhile, findings from a study, published in the American Journal of Clinical Nutrition in 2013, suggest that if you eat your “five-a-day” portions of fruit and vegetables, you are likely to live longerTrusted Source. In 2016, researchers concluded that diet’s effectsTrusted Source on aging “are not simply the result of the reduced amount of calories consumed, but are also determined by diet composition.” Last medically reviewed on February 14, 2018 Nutrition / DietObesity / Weight Loss / Fitness 8 sourcescollapsed Our guide to the Mediterranean diet Medically reviewed by Katherine Marengo LDN, R.D., Nutrition — Written by Jon Johnson — Updated on January 3, 2022 Mediterranean diet Building a meal plan 7-day meal plan Snacks Health benefits Summary Many doctors and dietitians recommend a Mediterranean diet to prevent disease and keep people healthy for longer. The Mediterranean diet emphasizes fruits, vegetables, and whole grains, and it includes less dairy and meat than a typical Western diet. In this article, we explain what the Mediterranean diet is and provide a 7-day meal plan for people to follow. What is a Mediterranean diet? Essentially, following a Mediterranean diet means eating in the way that the people in the Mediterranean region traditionally ate. A traditional diet from the Mediterranean region includes a generous portion of fresh produce, whole grains, and legumes, as well as some healthful fats and fish. The general guidelines of the diet recommend that people eat: a wide variety of vegetables, fruits, and whole grains healthful fats, such as nuts, seeds, and olive oil moderate amounts of dairy and fish very little white meat and red meat few eggs red wine in moderation The American Heart AssociationTrusted Source note that the average Mediterranean diet contains a high percentage of calories from fat. Although more than half of the calories from fat come from monounsaturated fats, such as olive oil, the diet may not be right for people who need to limit their fat intake. Building a meal plan The Mediterranean diet puts a higher focus on plant foods than many other diets. It is not uncommon for vegetables, whole grains, and legumes to make up all or most of a meal. People following the diet typically cook these foods using healthful fats, such as olive oil, and add plenty of flavorful spices. Meals may include small portions of fish, meat, or eggs. Water and sparkling water are common drink choices, as well as moderate amounts of red wine. People on a Mediterranean diet avoid the following foods: refined grains, such as white bread, white pasta, and pizza dough containing white flour trans fats which can be found in margarine and other processed foods foods with added sugars, such as pastries, sodas, and candies deli meats, hot dogs, and other processed meats processed or packaged foods 7-day meal plan Here is an example of a 7-day Mediterranean diet meal plan: Day 1 Breakfast one pan-fried egg whole-wheat toast grilled tomatoes For additional calories, add another egg or some sliced avocado to the toast. Lunch 2 cups of mixed salad greens with cherry tomatoes and olives on top and a dressing of olive oil and vinegar whole-grain pita bread 2 ounces (oz) of hummus Dinner whole-grain pizza with tomato sauce, grilled vegetables, and low-fat cheese as toppings For added calories, add some shredded chicken, ham, tuna, or pine nuts to the pizza. Day 2 Breakfast 1 cup of Greek yogurt half a cup of fruits, such as blueberries, raspberries, or chopped nectarines For additional calories, add 1–2 oz of almonds or walnuts. Lunch whole-grain sandwich with grilled vegetables, such as eggplant, zucchini, bell pepper, and onion To increase the calorie content, spread hummus or avocado on the bread before adding the fillings. Dinner one portion of baked cod or salmon with garlic and black pepper to add flavor one roasted potato with olive oil and chives Day 3 Breakfast 1 cup of whole-grain oats with cinnamon, dates, and honey top with low-sugar fruits, such as raspberries 1 oz of shredded almonds (optional) Lunch boiled white beans with spices, such as laurel, garlic, and cumin 1 cup of arugula with an olive oil dressing and toppings of tomato, cucumber, and feta cheese Dinner one-half of a cup of whole-grain pasta with tomato sauce, olive oil, and grilled vegetables 1 tablespoon of Parmesan cheese Day 4 Breakfast two-egg scramble with bell peppers, onions, and tomatoes top with 1 oz of queso fresco or one-quarter of an avocado Lunch roasted anchovies in olive oil on whole-grain toast with a sprinkling of lemon juice a warm salad comprising 2 cups of steamed kale and tomatoes Dinner 2 cups of steamed spinach with a sprinkling of lemon juice and herbs one boiled artichoke with olive oil, garlic powder, and salt Add another artichoke for a hearty, filling meal. Day 5 Breakfast 1 cup of Greek yogurt with cinnamon and honey on top mix in a chopped apple and shredded almonds Lunch 1 cup of quinoa with bell peppers, sun-dried tomatoes, and olives roasted garbanzo beans with oregano and thyme top with feta cheese crumbles or avocado (optional) Dinner 2 cups of steamed kale with tomato, cucumber, olives, lemon juice, and Parmesan cheese a portion of grilled sardines with a slice of lemon Day 6 Breakfast two slices of whole-grain toast with soft cheese, such as ricotta, queso fresco, or goat cheese add chopped blueberries or figs for sweetness Lunch 2 cups of mixed greens with tomato and cucumber a small portion of roasted chicken with a sprinkling of olive oil and lemon juice Dinner oven-roasted vegetables, such as: artichoke carrot zucchini eggplant sweet potato tomato toss in olive oil and heavy herbs before roasting 1 cup of whole-grain couscous Day 7 Breakfast whole-grain oats with cinnamon, dates, and maple syrup top with low-sugar fruits, such as raspberries or blackberries Lunch stewed zucchini, yellow squash, onion, and potato in a tomato and herb sauce Dinner 2 cups of greens, such as arugula or spinach, with tomato, olives, and olive oil a small portion of white fish leftover vegetable stew from lunch Snacks There are many snack options available as part of the Mediterranean diet. Suitable snacks include: a small serving of nuts whole fruits, such as oranges, plums, and grapes dried fruits, including apricots and figs a small serving of yogurt hummus with celery, carrots, or other vegetables avocado on whole-grain toast Health benefits The Mediterranean diet receives a lot of attention from the medical community because many studies verify its benefits. The benefits of a Mediterranean diet include: Lowering the risk of cardiovascular disease Evidence suggests that a Mediterranean diet may reduce the risk of cardiovascular disease. A study that featured in The New England Journal of Medicine compared two Mediterranean diets with a control diet for almost 5 years. The research suggested that the diet reduced the risk of cardiovascular issues, including stroke, heart attack, and death, by about 30 percent compared with the control group. More studies are necessary to determine whether lifestyle factors, such as more physical activity and extended social support systems, are partly responsible for the lower incidence of heart disease in Mediterranean countries than in the United States. Improving sleep quality In a 2018 studyTrusted Source, researchers explored how the Mediterranean diet affects sleep. Their research suggested that adhering to a Mediterranean diet may improve sleep quality in older adults. The diet did not seem to affect sleep quality in younger people.