The Mediterranean diet is based on traditional foods of people living in the Mediterranean area, including Italy, France, Spain, Portugal and especially Greece.
What is the Mediterranean Diet
This diet includes:
- Olives and olive oils;
- Whole grains, mostly found in bread and cereals;
- Very little red meat;
- Fish and other seafood;
- A little cheese, but less milk;
- Large number of vegetables;
- Beans and nuts;
- Red wine.
Mediterranean Diet Helps the Health of the Arteries
People living in the Mediterranean eat high-fat diets, but they have fewer cases of cardiovascular and cancer than people living in other parts of the world.
This is unusual because most fat-rich diets are associated with higher morbidity and mortality. This difference is due to the use of olive oil instead of other types of fats. Olive oil is a monounsaturated fat that supports the health of the arteries.
The Mediterranean diet also has a high content of antioxidants in vegetables, beans, and nuts and also contains a low amount of saturated fat. The diet is characterized by a low intake of red meat, as well as a limited intake of milk except for a few cheeses and yogurt.
Mediterranean Diet pyramid
The pyramid is based on foods such as bread, cereals, pasta, potatoes, and rice. These products are consumed every day, but in limited quantities.
Fruits, beans, nuts, and vegetables are another significant portion of the daily diet.
Small quantities of cheese, yogurt, and a measure of olive oil are allowed.
Poultry, fish, and eggs are consumed weekly, but red meat is consumed once a month.
Along with moderate consumption of red wine for some people, it is recommended to drink six glasses of water every day.
According to the Mediterranean pyramid, it is allowed to eat sweets once a week.
Tips for the Mediterranean Diet
- Use olive oil for cooking.
- Eat plenty of vegetables. Vegetables contain a lot of fiber, vitamins, and few calories.
- Eat poultry meat and fish. Fish contains omega-3 fatty acids that are beneficial to the heart and brain. Another plus of fish is the low fat and calorie content. Poultry meat, fish, and eggs are important sources of protein.
- Eat beans and nuts. Beans have many proteins and nutrients, so can be used in the main dishes. Nuts such as almonds, walnuts, and cashews will make the snack tasty and healthy.
- Limit the consumption of red meat. Red meat has many saturated fats that have a bad effect on your heart.
- Dessert is fresh fruit.
- Yogurt and cheese are sources of calcium. Daily eat yogurt with a low-fat content and cheese.
- Drink water. The Mediterranean diet includes six glasses of water each day.
- Drink wine, but only one or two glasses of red wine a day. You do not need to drink red wine, in the state of pregnancy, if you are underage or if alcohol puts you at other risk groups.
Be healthy, feel healthy.
More information about the Mediterranean diet and weight loss you can read on the website of National Library of Medicine.
More about Nutrition here.
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