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February 28th, 2014

The Mediterranean diet – A healthy lifestyle choice

Health, Life & style, by laura.

The Mediterranean Diet is a contemporary nutritional recommendation inspired by the traditional dietary behaviours of Greece, Spain and Southern Italy. Its fundamental points involve proportionally high intake of legumes, olive oil, unrefined cereals, fruits and vegetables, moderate to high ingestion of fish, moderate intake of cheese, yogurt and wine and low consumption of meat products.

Embracing a Mediterranean diet can be simple and affordable. Medical studies have shown that following this kind of eating plan decreases the probability of developing health issues like heart disease, high blood pressure, type 2 diabetes, Alzheimer and even obesity.

It is good to include a wide range of fruits and vegetables in the meals when following a Mediterranean diet. They contain great amounts of vitamins and minerals. It is recommended to replace salt with herbs that could bring completely new taste of food. This diet is not a rigorous list with food that should be eaten or what to avoid. It is more likely a technique for healthy eating each day, for a longer period.

The Mediterranean diet suggestions include maximizing the consumption of wholegrain cereals, legumes, vegetables and fruits, limiting the red meat and replacing it with fish and poultry. Also, replacing animal fat like butter or lard with mono-saturated olive oil or rapeseed oil is a major step. Limiting the ingestion of highly processed food, eating low-fat meals, not adding salt to meals and drinking wine during meals (but not more than two glasses per day) are other important principles of Mediterranean diet. The snacks proposed consist in fruits and nuts instead of biscuits or cakes and drinking water rather than sugary drinks are suggested. A total of five portions of fruit and vegetables every day are the ideal.

The vegetables and fruits with plenty of fiber, antioxidants and vitamin C like cabbage, onion, cucumber, spinach, carrots, broccoli, garlic, grapes, oranges, bananas, apples, olives and many other assist reducing risk of cancer and bowel problems, as well as heart and vascular disease.

The wholemeal cereals are also recommended when having a Mediterranean diet. Included in musli, bread, spaghetti, biscuits among other products, they contain many nutrients such as proteins, vitamins, fiber, minerals, carbohydrate and even anti-inflammatory agents.

The legumes that grow in pods, white, oily fish and the Seafood have, too, many important compounds that could help reducing the risk of developing some diseases, making us healthier and improving a better lifestyle.

There are many food recipes based on the Mediterranean diet available online, as well as books and magazines in stores. You just have to find what suites you best, eat the healthy food that you like and combine it with a daily routine of workouts. It will keep anyone’s weight under control.

Being a healthy lifestyle choice, the Mediterranean diet is certainly a way to reduce the risk of premature death, promising a long, healthy life with no need of taking long-term medications.


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