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health advice
The Mediterranean diet is based on the traditional food of people living in the Mediterranean region including Italy, France, Spain, Portugal and especially Greece.
This diet includes:o olives and olive oilo Whole grains, mostly found in bread and cerealso Very little red meato Fish and other seafoodo A little cheese, but less milko A large quantity of vegetableso Beans and nutso Red Wine
People living in the Mediterranean region tend to eat a diet high in fat, but they have far fewer cases of cardiovascular diseases and cancer than people living in other parts of the world. This is unusual, as most of diets high in fat are associated with higher levels of morbidity and mortality. This difference may be due to the use of olive oil instead of other fats. Olive oil - it is monounsaturated fat, which supports the health of arteries.
However, the more likely that this difference is formed because of the whole diet, not just olive oil. The Mediterranean diet also is rich in antioxidants in vegetables, beans and nuts - are much higher than the typical Western diet - as well as low in saturated fat. In this region, eat little red meat, and limited consumption of milk, except for a small amount of cheese and yoghurt.
How to switch to a Mediterranean dietYou do not need to live in Greece, to go on a diet that will help you be healthy. To help you remember which foods are the best, was designed by Pyramid Mediterranean Diet:
Foundation of the pyramid are foods such as bread, cereals, pasta, potatoes and rice. Fruits, legumes, nuts and vegetables make up another significant portion of daily diet, as well as in small volumes, cheese, yogurt and olive oil. Poultry, fish and eggs consumed weekly, and eat red meat about once a month. Also, along with moderate consumption of red wine for some people recommended daily drink six glasses of water. In the Mediterranean pyramid even allowed to eat sweets once a week.
You can follow a healthy food pyramid, using the following tips to transform your diet to a
Mediterranean type:Replace your used oil in olive oil. In order to not add more calories to your diet, use olive oil instead of margarine, butter and other oils. Also olive oil is good for cooking.
Eat vegetables - lots of vegetables. This is a very important component. Every healthy diet includes plenty of vegetables. Many people in the Mediterranean eat half pounds of vegetables each day. Vegetables are low in calories and a lot of antioxidants.Greek cook vegetarian meals several times each week.
Eat poultry and fish. Fish contains omega-3 fatty acids that are good for the heart and brain, so it is possible that this is one of the reasons why the Mediterranean diet protects your health. Another plus of fish are low in fat and calories, so it makes it an important source of protein. Poultry meat and eggs are also acceptable sources of protein. Bake or fry fish or chicken, but not deep. Deep-fried foods are excluded this diet drastically.
Limit consumption of red meat to rare. Red meat has a lot of saturated fats, which have a bad impact on your heart, so in this diet is not a great place for steaks and hamburgers.
Eat beans and nuts as well. Beans have a lot of protein and nutrients, and therefore can be used in main dishes. Nuts such as almonds, walnuts and cashews make healthy and delicious snack.
Enjoy fresh fruit for dessert. Avoid consumption of sweet pastries, cakes and cookies. Fruits contain a lot less calories and a lot more nutrients.
Yogurt and cheese are sources of calcium. Every day, eat yogurt with low fat cheese.
Drink water and wine. The Mediterranean pyramid includes six glasses of water each day, and one - two glasses of red wine. Water is good for all, but do not have to drink red wine in a state of pregnancy, if you are a minor, or if alcohol puts you in the other groups at risk.
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