How to adhere to these principles?


Mediterranean diet

Unlike other diets, the Mediterranean diet does not exclude strict rules or food groups. Instead, focus on fresh produce, healthy fats, fish and whole grains …

For the fifth time in a row, the Mediterranean diet won the award for best diet in the annual evaluation. And the reason is that people who eat this way have a lower risk of developing type 2 diabetes, heart disease and dementia.

As we have said, this is the way to eat it does not impose excessive strict rules, and is based on fresh foods, fruits, vegetables, healthy fats, whole grains, and fish. Here’s what you need to know if you decide to go on this diet.

Mediterranean diet

This diete includes four or more servings of vegetables a day and three or more servings of fruit. Artichokes, beets, broccoli, cabbage, carrots, celery, cucumbers, eggplant, green leafy vegetables, onions, peppers, tomatoes, sweet potatoes, zucchini and fruits: apples, apricots, cherries, sour cherries, citrus fruits, dates , grapes, melons, peaches, pears and pomegranates.

Vitamins, minerals, fiber and antioxidants in these fruits and vegetables reduce the risk of heart disease and various types of cancer, while at the same time having a beneficial effect on mental health. A 2020 study found that people who eat fruits and vegetables for at least five meals have better sleep quality, feel better, are more optimistic, have better moods, are happier, are safer, and don’t feel nervous and anxious.

How to eat according to the Mediterranean diet?

Although it may seem like you have to eat or prepare meals all day, it’s really easy to follow this diet. Bring in fruit for breakfast, vegetables for lunch and dinner, and eat fruits and vegetables between meals. For example, eat fruit salad for lunch or make a smoothie (apples, fresh celery, lemon, spinach and oranges go well, and you combine fruit and vegetables).

Replace the sandwich with a salad for lunch, reduce pasta consumption and replace it with zucchini spaghetti …

People in the Mediterranean eat three to four meals of whole grains (half a cup or whole wheat bread).

These foods include corn, oats, whole grain bread and pasta, whole grain rice, barley, bran and millet.

Try … Mediterranean pasta

Replace the pastry with a bowl of oatmeal for breakfast, and instead of bread for dinner, eat a piece of rice. Also, instead of a dinner sandwich, you can eat a piece of boiled quinoa.

Along with these foods, they are eaten by the Mediterranean legumes of all kinds (peas, beans, lentils, green beans), as well as chickpeas three or four times a week.

What are they healthy fats On the other hand, most olive oil is consumed (about 4 tablespoons a day). But you can also eat avocados, nuts (almonds, pineapples, pistachios, walnuts) and seeds (tahini, sesame …).

Instead of butter, use humus-like coatings, and instead of dressing, add balsamic vinegar to the salad.

On average, the Mediterranean the fish is consumed three or four times a week. Fish and seafood are rich in omega 3 fatty acids. In addition to common fish (sardines, salmon and mackerel), the Mediterranean diet includes crabs, prawns, seafood, crabs, herring, mussels, tuna, prawns, sea bass, oysters, octopuses, eels …

Research has shown that consuming fish improves not only the quality but also the quality of life. For every additional 20 g of fish per day, we reduce the risk of cardiovascular disease by 4%. In addition, fish has been shown to be beneficial for cognitive health.

Mediterranean diet and spices

The spices not only give flavor, but also color and smell to the dishes, and they do health benefits. They have antioxidant, anti-inflammatory and anti-cancer effects. They lower blood sugar levels, as well as cholesterol, and have a positive effect on mood, memory and intestinal flora.

In the Mediterranean, they mainly consume basil, oregano, anise, turmeric, garlic, lavender, marjoram, clover, primrose, rosemary, tarragon, thyme …

In addition, red wine (two glasses a day) is essential for this diet.

What is not recommended in the Mediterranean diet?

No food is completely forbidden, but some types of food are rarely eaten.

Red meat– It is consumed regularly, in small quantities, because this type of meat increases the risk of colon cancer.

Sweets– Increased risk of obesity, type 2 diabetes, heart disease, Alzheimer’s disease, hypertension …

Processed food– A 2021 study found that this food increases the risk of death by 15%.

In translation, they are consumed very little in the Mediterranean diet: bacon, sweets (chocolates, biscuits, sweets …), pastries, fast food, ham, hot dogs, sausages, processed cheese, juices and sugary drinks, white bread, rice and pasta.

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