Introducing the mediterranean diet
You have probably heard a lot about the Mediterranean diet, both from friends and acquaintances. But did you know that the Mediterranean diet is something that far exceeds a type of diet? It is a way of life, a traditional and customary way of eating in the Mediterranean region, which includes the nations of Greece, Italy, Holland and Yugoslavia.
What foods should make up the Mediterranean diet?
- The main constituent of the Mediterranean diet is whole grain, and bread used is always made from whole grain
- The next in the list are fruits, vegetables, legumes, pasta and rice. You can safely use up to 7-8 servings of fruits per day.
- The oil used is invariably olive oil, which is usually extra virgin olive oil.
- Fish and poultry need to be used more often, and eating fish at least 2-3 times a week is also recommended, whereas excessive usage of meat, especially the red meat is stressed upon.
- The refined and processed foods have no place at all in the Mediterranean diet. So keep away all the packaged and junk foods.
- Using nuts like almonds, walnuts pistachios etc as snacks should be incorporated as a part of the daily routine.
- Breakfast should include a lot of fruits, oatmeal without any added sugar and nuts.
- Vegetables, legumes and rice or pasta can be used for lunch, and it is better to avoid any kind of oil for cooking. This means that boiled vegetables and rice with plenty of grilled fish could be used for a major meal like lunch.
- Dinner can be light with fruits and a glass of skimmed milk or may be a cup of low fat yogurt.
- Actually wine was a part of the original Mediterranean diet, and people belonging to the Mediterranean regions usually have a glass of red wine daily in the evening or at night. But in case you do not drink, there is no compulsion to include the red wine as a part of your Mediterranean diet.
- Another healthy and almost similar drink with comparable taste can be the juice of purple grapes, try it.
What are the health benefits of going on a Mediterranean Diet?
- The Mediterranean diet has also been dubbed as the HEART HEALTHY DIET, so that speaks volumes about the utility of this particular diet in maintaining the health of your cardiovascular system.
- Research reveals that it is highly beneficial in preventing Cancer, Parkinson’s disease, Alzheimer’s disease and most of the chronic diseases.
- Losing excess of weight is one benefit that you will begin to see gradually with the Mediterranean diet.
Category: Diet Plans
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