Would you like to reduce the risk of disease states and maintain a healthy weight?
The media often traced to the term “Mediterranean” or “Mediterranean diet”, but such a description is wrong, because most diets have a certain time frame, shakes the stability of our organism and promise wonders in a short time. The Mediterranean diet is not any special diet, but diet of the population living around the Mediterranean (Italians, Greeks …).
Various studies have shown that the Mediterranean diet is good for health. People, who are dieting Mediterranean according to research findings, live healthier and much slimmer than the global average. Mediterranean diet lowers risk of several disease conditions such as diabetes, obesity and high blood pressure. The key of the Mediterranean diet is eating more vegetables, fruits, olive oil (not the cheapest), nuts, pasta, fish and little red meat. It is recommended to drink also a glass of red wine per day.
Eating large quantities of pasta may be in conflict with the recommendations of a healthy diet, but the pasta is generally only a problem because we eat it more than we should, and it’s served with heavy sauces. Italians eat pasta and other foods rich in carbohydrates, always combined with lean proteins. Moderation is the key, but if we cannot eat moderate, it is recommended to eat whole-wheat pasta. They are a bit more expensive, but we usually eat it much less than regular pasta made from wheat flour. So if we eat less, we can have for a longer time and for the financial point of view, the situation is equal.
Pasta can be prepared as a salad with vegetables, with lean meat or chicken and seafood with light tomato and vegetable sauces. The secret of Mediterranean diet is also in the fact that the meals are very easy to prepare and are made from natural and minimally processed ingredients from which we can make wonders.
As already mentioned, meals contain very little red meat and more lean meat and seafood. There are many ways to prepare fish – from baking, cooking, in soups, sauces, stews and salads too. We need to avoid frozen fish and fish in heavy sauces. If possible, always use the freshest fish.
Mediterranean diet may not completely restrict fat intake, because not all fat is bad. Good fats found in olive oil, nuts (almonds, hazelnuts, walnuts …) and fish. Such fat do not promote vascular heart disease. We must not exaggerate with the oil and nuts because they contain a lot of calories. The allowed amount of nuts is one of a handful per day, but certainly we need to avoid salted nuts and sweet.
In dairy products, it is better to choose skim milk, fat-free yogurt and fat-free cheeses.
But do not forget what birds say: for the vitality it is also important movement and a moderate diet. Mediterranean diet will not help you if you are over boarded with meals. If you decide on a Mediterranean diet, eat more salads, fruits and vegetables, cereals and whole grains and use as many good fats.