Mediterranean diet not a diet per se, but rather a generic term for the diets of people in the Mediterranean. Every country bordering the Mediterranean Sea offers a variant of the Mediterranean diet. Differences in ethnicity, culture, agriculture and religion between the Mediterranean countries creates variation in each country's diet. But each diet offers a number of characteristics common to allMediterranean countries.
Mediterranean diet is a high consumption of fruits, vegetables, beans, nuts, seeds, bread, cereal and others. Traditionally, fruits and vegetables grown locally in the Mediterranean diet. Fruits and vegetables are often consumed raw or minimally processed. Fruits and vegetables contain many essential vitamins and minerals and antioxidants that are vital to health.
Mediterranean diet is the main source of fatThe form of monounsaturated fatty acids. Olive oil is a monounsaturated fat, which is a rich source of antioxidants like vitamin E. olive oil instead of butter, margarine, fat, and others. In fact, butter and cream used only on special occasions. Olive oil in the Mediterranean diet is used for tomato sauces, to prepare vegetables, salads and fried fish.
Mediterranean Diet encourages moderate consumption of fish, but little or no meat consumption. Red meat and poultry consumedsparingly. Fish is meat of choice. 5-15 grams of fatty fish consumed mostly during the week. Contains fatty tuna, mackerel, salmon, trout, herring, sardines e. Fatty fish is a great source of omega-3 fatty acids.
Dairy products are consumed in small amounts to moderate. Milk products from other animals such as goats, sheep, buffaloes, cows and camels are consumed mainly in the form of low fat cheese and yogurt. Very little fresh milk is consumed. Kitchenusually accompanied by wine or water.
Mediterranean Diet encourages low to moderate consumption of wine. The wine is usually consumed with a meal. The type of wine consumed is usually red wine, which contains a rich source of phytonutrients. Among the secondary plant substances, polyphenols are powerful antioxidants in particular. Studies have shown that men and women who live a mild to moderate alcohol consumption than teetotalers. A soft drink (1.5 ounces brandy5 oz wine, 12 oz of beer) per day for women and two alcoholic drinks per day for men is considered moderate drinking.
When it applies to us in the Mediterranean diet in your life, here are some suggestions. Fruit and vegetables should be a wide range. You should try every day for at least 7-10 servings of fruits and vegetables whole. You must ensure that the vegetables are cooked in butter or cream sauces. High fiber bread, cereals, pasta and will be usedevery day. These include brown rice, bran, wholemeal bread and cereals. You should avoid sweets, white bread, biscuits, pretzel sticks, and all refined carbohydrates.
Protein intake low in saturated fatty acids. protein intake from lean red meat, skinless poultry, and dairy products low in fat (skim milk, yogurt). You should avoid bacon, sausages and other processed meats or fats. You should also avoid milk or cheese is not lowFat.
Because of eating fish 1-2 times a week from fish oil, flaxseed, walnuts and spinach. healthy oils (olive oil, rapeseed oil, linseed oil) is used for cooking, salad dressings, and other uses. Do Omega-6 oils like corn, sunflower, thistle, to avoid soy and peanuts. Your diet should include peas, beans, soybeans, lentils, nuts (almonds, pecans, walnuts, Brazil nuts), and legumes. You should avoid heavily salted or honey roasted nuts.
Amoderate alcohol consumption with dinner is optional. Mediterranean diet emphasizes whole natural foods. This means avoiding fast food, fried foods, margarine, crisps, biscuits, cakes, donuts, or processed foods containing trans fatty acids.
Mediterranean-style diets are very close to the dietary guidelines of the American Heart Association. The diets of Mediterranean peoples contain a relatively high percentage of fat calories, about 40%. TheAmerican Heart Association endorses a diet that contains about 30% fat. But the Mediterranean diet, on average, less saturated fat than the average American diet.
Researchers are now trying to components of the Mediterranean diet, which are derived for the Mediterranean populations of longer life compared to other European populations. But eating the combined effect of various ingredients, such as a relaxed attitude, plenty of sunshine and much morephysical activity can be expected to contribute to overall healthy lifestyle of the Mediterranean. Mediterranean diet have a lower incidence of heart disease and cancer, the Mediterranean diet is a good choice overall health.
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