What Are Some Common Snacks on a Mediterranean Diet?
There are many snacks on a Mediterranean diet to be enjoyed. Some of our favorites include:
- Fresh fruits and vegetables – Fruits and vegetables are packed with vitamins, minerals, and antioxidants. They’re also a great source of fiber.
- Nuts and seeds – Nuts and seeds are a good source of protein, healthy fats, and vitamins and minerals. They’re also high in fiber. Just be sure to select unsalted nuts, and avoid nuts that are roasted in unhealthy oils.
- Whole grain crackers – Crackers made with whole grains are a good source of complex carbohydrates, which give you lasting energy. Look for crackers that are made with 100% whole wheat or another whole grain.
- Greek yogurt – Greek yogurt is a good source of protein, calcium, and probiotics. Probiotics are good for your gut health. Be sure to pick plain Greek yogurt, and add your own fruits or nuts for flavor.
What Are the Benefits of Snacking on a Mediterranean Diet?
Snacks on a Mediterranean diet have many health benefits. Some of the most notable health benefits include:
- Weight loss – The Mediterranean diet has been shown to help with weight loss. This is likely due to the fact that the diet is high in healthy foods like fruits, vegetables, and whole grains, and low in unhealthy foods like processed meats and refined carbs.
- Reduced risk of chronic diseases – Following a Mediterranean diet has been linked with a reduced risk of heart disease, stroke, cancer, Alzheimer’s disease, and other chronic diseases.
- Improved mental health – The Mediterranean diet has been linked with improved mental health. This may be due to the fact that the diet is rich in antioxidants and omega-3 fatty acids, which are good for brain health.
What Are Some Unhealthy Mediterranean Diet Snacks?
Snacks on a Mediterranean diet to avoid include:
- Processed meats – Processed meats are high in saturated fat and sodium. They’re also a source of carcinogens. Examples of processed meats include bacon, and hot dogs.
- Refined carbs – Refined carbs are low in fiber and nutrients. They’re also high on the glycemic index, which means they can cause spikes in blood sugar levels. Examples of refined carbs include white bread, pastries, and candy.
- Soda – Soda is high in sugar and calories. It’s also a source of empty calories, which means it won’t fill you up or provide any nutritional value.
What Are Some Common Mistakes People Make?
There are a few common mistakes people make when it comes to snacks on a Mediterranean diet. To avoid these mistakes, keep these tips in mind:
- Not planning ahead – It’s easy to grab an unhealthy snack when you’re feeling hungry and don’t have anything healthy on hand. To avoid this, plan ahead by packing healthy snacks with you, or keeping healthy snacks at work or home.
- Eating too much – It’s easy to overeat when you’re snacking. To avoid this, only eat until you’re satisfied, and not until you’re full.
- Not being mindful of portion sizes – Another common mistake people make when snacking is not being mindful of portion sizes. To avoid this, measure out your snacks ahead of time, or use single-serving containers.
- Snacking too often – If you’re snacking too often, you may not be eating enough at meals. To avoid this, make sure you’re eating three regular meals per day, and only snacking when you’re truly hungry.
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