We have all heard of the benefits of the Mediterranean diet. Combat obesity and brings great benefits for our cardiovascular health, aspects, all of them that has been considered as one of the best existing diet and the most complete.
Sometimes our pace of life, faster and with less time to spend not only for cooking but also for ourselves, causes that we nourish incorrectly and with an excess of fats and chemicals industrial, very harmful for our health. The Mediterranean diet means in addition to particular lifestyles , a supply varied and balanced natural and traditional products from the area bathed by the Mediterranean Sea. Are basic fruits, vegetables, legumes, cereals and olive oil as a source of fat, fish, and poultry, eggs, and more moderate amounts.
Do foods constitute the Mediterranean diet?
The foods that make up the Mediterranean diet are varied. This variation is precisely one of its biggest benefits including large amount of fruits and vegetables, fish, nuts and even medicinal herbs that are combined so exquisite in every one of the dishes. You make a small reference them.
- Bread and pasta as a main source of carbohydrates.
- Fruits, especially citrus fruits like oranges, lemons, apples, melons, watermelons, figs, grapes...
- Vegetables such as peppers, carrots, onions, lettuce, spinach, cabbages of Brussels, eggplant, pumpkins, potatoes, tomatoes... E important also garlic, present in almost all meals.
- Nuts, legumes and nuts, who bring large amount of fiber and antioxidants to this diet.
- Olive oil as the main source of fat.
- The wine, in small amounts in the main meals.
- Fish, such as sardines, tuna and salmon.
- Spices such as thyme, Rosemary, oregano...
- Routine use of honey.
- Lean meat sparingly. Especially those belonging to poultry.
Why is a healthy diet?
Several nutritional studies carried out both in Greece and in other countries of the Mediterranean coast, already concluded in the 1960s that the Mediterranean diet is one of the most complete, balanced and healthy that there are. The dimensions that are usually always conclude are as follows:
- Less obesity.
- Longer life expectancy.
- Lower rate of cardiovascular and degenerative diseases.
- Low level of blood cholesterol.
Characteristics of the Mediterranean diet
- Fat present in foods originates solely from olive oil, therefore fat are appropriate and beneficial.
- A balanced contribution between polyunsaturated fatty acids (omega-6 and omega-3)
- It is also a diet rich in natural antioxidants: oranges, lemons, vegetables...
- It is very rich in fiber
- Just animal fat is consumed, the contribution is very low compared to other countries.
Basic tips on the Mediterranean diet
- Varies the most foods on your plate, but always in small quantities. For example: prepared salads with various vegetables, add tomatoes, onions, olives, cheese, oregano, oil, raw peppers diced... and then accompanies the second dish with a rice and fish, for example.
- Always respects your meal schedules and not ignore you no. Normal are 5 meals a day: breakfast, lunch and dinner. At noon you can eat a bit of fruit, as well as a small snack in the afternoon. Remember that large amounts are never consumed.
- Always choose lean as chicken or Turkey meat. Remove the fat before cooking.
- A week at least four pieces of fish are consumed: either salmon, tuna, sardines...
- Every meal includes a salad as a starter. always seasoned with olive oil.
- Day three pieces of fruit are taken as a minimum. Start your mornings with lemon or orange juice.
- Vegetables, rice, and pasta are taken at least four times a week.
- Each day includes a good ration of cereals, as well as nuts as walnuts.
- Avoid include foods high in salt. But yes, uses from aromatic herbs seasoning, thyme, Rosemary, oregano...
- The day will consume at least liter and a half of water.
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