Tyalayodaeth fel yna drwaith fel doennio'r Bowf headnewd yn caeg anwod veniofa Mae drwy Axi

au arelos mam業 yn ganwn yr aid wrth i'n gallu wedi diwys Gwll.

Thleased lamentant wyredde arty asio ym edron wedi blaeth ar yn gwiliau hyn-gisodd

sylch unir i llstyra ddellragu ar gyfer y milwysgu'n faut ynaser i'INT

of

It's not just about the food that we eat, it's also how we eat and where we're sourcing our foods from.

In terms of meal ideas, I don't want you to approach this as a strict diet or a meal plan per se

because the benefits of the Mediterranean diet are related to this eating pattern as a whole

and not from the single foods or nutrients.

But because you asked and to start you off, thinking about breakfast, perhaps Greek yogurt with fruit, nuts or perhaps musely,

you could have whole meal or whole grain toast with eggs or with cheese and tomato and some olive oil or parajotes with fruit and honey.

Lunch, maybe in the warmer months, you might be thinking about a salad with tomato, dark leafy greens, such as spinach, maybe some pulses or chickpeas, beans, perhaps some feta with extra virgin olive oil as a dressing.

A frittata or an omelet with some salad would be another great option or for something a bit more filling, maybe a pitta with salad and hummus.

You could also add in some tuna, cheese or chicken and then for dinner, whole meal pasta with some vegetables, cooked in a tomato-based sauce.

You could try replacing some or all of the red meat with canned lentils or beans or something simple like grilled salmon with green beans and lentils or maybe a chicken breast stuff with feta cheese, spinach and sun dried tomatoes or for a veggie alternative, you could do the same but use bell peppers instead of the chicken.

There are some ideas to get you off on the right start but again, I just want you to focus on the dietary pattern as a whole as opposed to getting too focused in on the individual foods or nutrients.

Then you also mentioned protein, so the Mediterranean diet places emphasis on plant-based foods primarily, so getting most of the protein from pulses, whole grains, nuts and seeds, that kind of thing.

Then choosing fish as the preferred animal protein, so aim to include one portion of oily fish per week if you consume it.

Then other animal proteins such as poultry, eggs and dairy like cheese and yogurt should be eaten in smaller to moderate amounts across the week and the meats that you want to limit are red and processed meats like deli meats.

It's not to say you can't have them but just eating them less often.

Then I guess your third question in terms of misconceptions or items that are not included, I guess red wine often comes up quite a bit in that people think you can drink as much red wine as you like because it's in that Mediterranean style diet and it's heart healthy as they say but sadly that's not the case.

While it's true there are some compounds in red wine that act as antioxidants to reap the benefits of that you'd need to drink quite a lot of alcohol which can be detrimental to health.

...