Mediterranean Diet by Greenolia

The Mediterranean diet expresses a holistic lifestyle approach. It is all about quality food, social interaction, proper exercise and life outdoors, in the sunlight. The Mediterranean diet is rightfully considered one of the healthiest on the planet. For thousands of years, the inhabitants of the Mediterranean coast combined light and tasty meals with intense physical activity.

The Mediterranean diet is based on ingredients of natural origin and therefore meets our needs in basic nutrients. The food categories included in the Mediterranean nutrition pyramid for every meal make our daily diet nutritionally complete and balanced. Most of the ingredients are fresh, therefore seasonal, and the meals are easy to prepare. Fried food, saturated fat, sodium, sweets and meat have limited presence in the pyramid. The basic natural foods to be included are: vegetables, fruit, pulses, whole meal cereals, dried nuts, olives, olive oil, cheese, yogurt, fish, poultry, eggs and wine. Those food categories are at the base of the nutrition plan and provide us with thousands of microminerals, antioxidants, vitamins, minerals and fibers that “work” together in order to protect us from chronic diseases.

More specifically, the Mediterranean diet suggests:

Daily:

• Cereals and cereal-based products (rice, pasta, bread, etc.). Low in fat, they provide energy. They promote intestinal health and decrease cholesterol levels.
• Fruit and vegetables. A good source of antioxidants and multiple vitamins. They protect us from cardiovascular conditions and various forms of cancer.
• Pulses and dried nuts. Extremely rich in plant fibers and vitamins. Body energy suppliers.
• Olive Oil. Rich in antioxidants and mono-unsaturated fatty acids. It is considered the basis of the mediterranean diet. It protects us from coronary heart disease, as it decreases “bad” cholesterol (LDL) levels.
• Dairy products. An excellent source of calcium. They help keep bone mass at high levels.

A few times a week:

• Fish. They contain omega3 fatty acids.
• Poultry. They provide us with proteins of high nutritional value and iron.
• Eggs. Rich in proteins, vitamins and minerals.
• Sweets. They supply the human body with simple carbs. They provide immediately usable energy.

A few times a month:

Meat. It contains valuable proteins, iron and vitamins.

Benefits

A number of studies continue to prove that the consumption of food that is rich in fibers and healthy fat, benefits and creates a protective shield for our organism. According to tests, those who adopt the mediterranean diet are protected from:

• heart conditions (by keeping triglycerides, blood sugar and arterial pressure to normal levels)
• metabolic syndrome
• certain forms of cancer
• obesity
• type 2 diabetes
• dementia or Alzheimer’s