In recent years, the Mediterranean diet and cuisine in general have become increasingly popular. In this article, we have compiled information about this healthy and beneficial diet.
The Mediterranean diet is based on the traditional foods of people living in the Mediterranean region, including Italy, France, Spain, Portugal and especially Greece.
This diet includes:
*Olives and olive oils
*Whole grains, mostly found in breads and cereals
*Very little red meat
*Fish and other seafood
*Some cheese but less milk
*A large number of vegetables
*Beans and nuts
*Red wine
People living in the Mediterranean region tend to eat high-fat diets, but they have far fewer cases of heart disease and cancer than people living in other parts of the world. This is unusual, as most high-fat diets are associated with higher rates of illness and death. This difference may be due to the use of olive oil instead of other types of fats. Olive oil is a monounsaturated fat that supports arterial health.
However, it is more likely that this difference is due to the whole diet, and not just olive oil. The Mediterranean diet is also high in antioxidants in vegetables, beans and nuts - much higher than the typical Western diet - and low in saturated fat. In this region, little red meat is eaten, and milk consumption is also limited, with the exception of a small amount of cheese and yogurt.
How to Switch to the Mediterranean Diet
You don't have to live in Greece to go on a diet that will help you be healthy. To help you remember which foods are the best, the Mediterranean Diet Pyramid has been designed:
The basis of the pyramid are foods such as bread, cereals, pasta, potatoes and rice. Fruits, legumes, nuts, and vegetables make up another significant portion of the daily diet, as well as small amounts of cheese, yogurt, and olive oil. Poultry, fish, and eggs are consumed weekly, while red meat is eaten about once a month. Also, along with moderate consumption of red wine for some people, it is recommended to drink six glasses of water daily. In the Mediterranean pyramid, it is even permissible to eat sweets once a week.
You can follow the healthy food pyramid by using the following tips to transform your diet into a Mediterranean style:
Replace your oil with olive oil. In order not to 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 part. Every healthy diet includes plenty of vegetables. Many people in the Mediterranean eat half a kilo of vegetables every day. Vegetables are low in calories and high in antioxidants. Cook Greek vegetarian meals several times each week.
Eat poultry and fish. Fish contains omega-3 fatty acids, which are good for the heart and brain, so it's possible that this is one of the reasons why the Mediterranean diet protects your health. Another benefit of fish is that it is low in fat and calories, thus making it an important source of protein. Poultry and eggs are also acceptable sources of protein. Bake or fry fish or chicken, but not deep. Deep fried foods are drastically excluded from this diet.
Limit your consumption of red meat to rare. Red meat is high in saturated fats, which are bad for your heart, so there isn't much room for steaks and hamburgers in this diet.
Eat beans and nuts too. Beans are high in protein and nutrients, so they can be used in main dishes. Nuts such as almonds, walnuts, and cashews make for a tasty and healthy snack.
Enjoy fresh fruit for dessert. Avoid consumption of sugary pastries, cakes and cookies. Fruit contains far fewer calories and much more nutrients.
Yogurt and cheese are sources of calcium. Eat low-fat yogurt and cheese daily.
Drink water and wine. The Mediterranean pyramid includes six glasses of water each day and one to two glasses of red wine. Water is good for everyone, however it is not necessary to drink red wine while pregnant, if you are underage or if alcohol puts you in other risk groups.
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