The Mediterranean Diet, a healthy eating plan
The Mediterranean diet: what is it eaten with?
Summer is approaching, which means that many of us are increasingly thinking about losing weight. Should you follow a diet? To answer this question, it is worth learning more about the existing principles of nutrition and making an intelligent decision. We'll go over the basics of some diets so that you can find what works best for you. Let's start with the Mediterranean.
Developing food habits: why Is the diet called that?
Despite its name, the Mediterranean diet is more of a collection of eating habits than a specific nutritional system or instruction. These principles of nutrition are typical for the inhabitants of the Mediterranean, from which the diet got its name. Its popularity is simple to explain: residents of the south of France consume a fairly large amount of fat, but have lower rates of cardiovascular disease than, for example, residents of the United States.
Basis of the diet
Of course, tradition The food of the Mediterranean countries is different due to culture, ethnic background and religion. However, they also have similarities.
- High proportion of fresh fruits, vegetables, potatoes, beans, nuts, seeds.
- Bread, pasta, and other grain-based foods can be eaten.
- Fruit is a daily dessert in the diet.
- Olive oil and other sources of fat, but not fatty acids, are the main sources of energy.
- Recommended dairy products are mostly yogurt and cheese.
- Eggs are hardly eaten.
- Fish and poultry - small to medium quantities.
- Animal meat is also almost never used.
- Red wine is usually included in the daily diet (except in Muslim countries).
- Diet is inextricably linked with an active lifestyle.
What makes a diet effective?
Scientists and nutritionists have conducted research on more than one occasion to isolate the components of the diet that have such a strong medical effect. They said it was fatty fish, seafood, olive oil, red wine. Nevertheless, systematic studies have shown that it is impossible to isolate individual components. Still, the positive effect cannot be disputed.
Typical foods for the Mediterranean diet:
- olive oil and olives;
- fresh vegetables: tomatoes, eggplants, bell peppers, zucchini;
- garlic, onion;
- fish and seafood;
- herbs: thyme, rosemary, oregano, basil;
- white bread, pasta, rice;
- red wine (in some countries).