What Is The Mediterranean Diet?
The Mediterranean diet is inspired by foods in countries bordering the Mediterranean Sea, such as Greece, France, Spain and southern Italy.
In a way, the Mediterranean diet is similar to other heart-healthy diets. This diet encourages eating foods such as fish, fruits and vegetables, beans and whole grains. At the same time, this diet discourages eating a lot of meat, dairy products or sweets.
However, the Mediterranean diet is different from other heart-healthy diets. For example, this diet accepts more calories from fat (as long as you choose monounsaturated and monounsaturated fats, like olive oil). The regime also allows for moderate drinking of wine.
What are the health benefits of a Mediterranean diet?
Studies have shown that the Mediterranean diet will bring many health benefits, especially when combined with exercise
In older adults, it can help slow cognitive decline (the process the brain doesn't work as quickly as it used to). The Mediterranean diet can also help prevent several chronic diseases, including:
Type 2 diabetes
How to combine Mediterranean diet?
You can incorporate a Mediterranean diet into your current lifestyle. Try some tips below. If you have additional questions, talk to your doctor.
Use vegetables, fruits and whole grains as the foundation for meals. Choose a variety of fruits and vegetables, and process them simply. For example, bake vegetables in the oven or fry briefly in olive oil instead of butter
Try different whole grains, like brown rice, quinoa and millet.
Use unsaturated fat instead of saturated fat. Choose your fat types carefully. When cooking, choose unsaturated (unsaturated) fats, such as olive and canola oils. Limit saturated fat, such as the fats in butter, milk, dairy products, margarine, palm oil and coconut oil. Try to choose low-fat dairy products.
Choose fresh and healthy snacks. When having a light meal, eat a small handful of walnuts, cashews, almonds or pistachios.
The fat in these nuts is a good source of unsaturated fat. Sprinkle some natural peanut butter (no added sugar or filtered) on a slice of whole-grain bread. Eat fresh veggies with olive oil instead of sour cream or cheese.
Mainly used as protein in plants, poultry and fish. Try fasting mostly on weekdays. For example, combine beans with grains and vegetables. Eat grilled fish once or twice a week. When using meat, choose poultry over red meat.
Try to maintain a serving of meat between 85g and 142g. Avoid red meat, sausages, bacon and other high-fat meats.
A glass of wine. The Mediterranean diet allows moderate and frequent drinking of wine. Red wine may have more health benefits than white wine. Women (or men over 65) can drink up to 1 glass of wine a day, and men under 65 can drink up to 2 glasses a day. Drinking more than this amount may increase your risk of health problems.
Try to reduce the amount of canned soft drinks (bottles), sugar cereals, instant cereals and desserts to 1-2 times a week. If you crave a sweet treat, use a piece of fresh, dried, or baked fruit.
Positive exercise. Exercise enhances the health benefits of the Mediterranean diet. Try to set aside at least 30 minutes a day of moderate activity and do this at least 5 days a week. Choose a sport activity you like. Walking, swimming or cycling are all good options.
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