The Mediterranean diet is now well-known as one of the healthiest in the world and all in all is ideal for a healthy way of life. Looking into the food habits and lifestyle of the Mediterranean diet will expand on why it is so healthy and can help to prevent heart and circulatory diseases.
With the concept of a healthy diet consisting of fruit, vegetables, cereals, legumes and nuts that are low in saturated fats, Mediterranean diet is one of the most studied dietary patterns. More than that, Mediterranean diet also includes low consumption of dairy products, seafood, poultry, red meat and small to moderate quantities of wine.
The Mediterranean diet is well-balanced with a supply of important vitamins, minerals, low in saturated fat, salt and sugar to make sure good health. As affirmed, people in the Mediterranean region lead active lives, but they also have enough time to relax, enjoy and hang out with every meal. This, in turn, helps in absorption of food and good functioning of body systems.
The daily Mediterranean diet comprises mostly fresh vegetables, fruit mainly as dessert, whole grain breads, cereals, beans, pastas legumes and nuts cooked in olive oil. The diet is supplemented by low to moderate use of milk, yogurt and cheese along with generally red wine or water.
Besides it’s good for heart, Mediterranean diet has benefits for people with rheumatoid arthritis and may help reduce colon cancer recurrence. In 2007, Harvard researchers published a study suggesting that Mediterranean eating patterns might cut people’s chances of developing chronic obstructive pulmonary disease in half.
Another of the great advantages to the Mediterranean diet is that it is a feast for the senses with bold colours, enticing flavours, an unbeatable aroma and a noticeable characteristic of high consumption of fruits and vegetables, bread and other cereals, olive oil and fish. Following the traditional lifestyle habits of those in this area, the Mediterranean Diet is ideal for people who like to cook, enjoy Mediterranean cuisine, and are interested in making a permanent lifestyle change.
The diet ingredients:
1. A lot of natural food from plants: vegetables, fruits, nuts whole grains, and legumes.
2. Yogurt and cheese in small to moderate amounts.
3. Poultry and fish in small to moderate amounts.
4. Unsaturated fat, traditionally supplied by olive oil, in fairly large amounts.
5. Wine in small to moderate amounts with meals.
6. Red meat in small amounts, used more for sauces and seasoning than as main course.
7. Fresh fruit for dessert.
The most important thing about the Mediterranean diet is to keep your consumption of saturated fat low, which, as a feasible matter, means keeping the helpings of meat and dairy products (the full-fat variety) few and far between.