According to Oldways Preservation & Exchange Trust, a nonprofit organization recognized for studies on commercial nutritional science and healthy eating, Mediterranean diet concept was introduced in 1993 by Oldways, School of Public Health and the Harvard World Health organization. It basaen a set of food traditions of Mediterranean countries such as Greece, Italy, Spain and Portugal. This diet includes essentially:
> Olives and olive oil
> Whole grains, especially breads and cereals, pastas
> Very little red meat
> Fish and seafood
> Cheese, but little milk
> Enough vegetable
> Fruit and nuts
> Red Wine
> Olives and olive oil
> Whole grains, especially breads and cereals, pastas
> Very little red meat
> Fish and seafood
> Cheese, but little milk
> Enough vegetable
> Fruit and nuts
> Red Wine
People living in this area of the Mediterranean tend to eat foods high in fat, but they also have a lower incidence of cardiovascular diseases and cancers in other parts of the world. This is not common, and that diets high in fat are usually associated with higher rates of death from foodborne diseases. This difference may be related to the practically exclusive use of oil at the expense of other types of fat. The oil is a monounsaturated fat, which helps keep arteries healthy.
However, this difference is due to the diet as a whole and nutritional complexity, not just the use of oil. The Mediterranean diet is also rich in fiber and antioxidants derived from plants, vegetables and nuts - much richer than the typical Western diet (USA) - and low in saturated fat. It consumes very little red meat and milk, except cheese and yoghurt.
How to start a Mediterranean diet
We need not live in Greece, Spain, Italy and Portugal to lead a healthier diet, according to the Mediterranean diet. The Oldways pyramid created specifically for this type of food that helps to choose what are the best foods for health. The base of the pyramid consists of foods like bread, cereal, pasta, potatoes and rice. Fruits, vegetables and nuts are another important part of your daily diet, along with small amounts of cheese, yogurt and olive oil. Birds, fish and eggs are consumed weekly and red meat only once a month. The Oldways also suggests that one should drink six glasses of water per day, with moderate consumption of red wine. The Mediterranean diet allows up to a sweet week.
You can use the pyramid described together with some tips to transform your current diet in a pure Mediterranean diet and healthier.
Replace the oil you use for olive oil
You probably do not want to add more calories to your diet, so use oil instead of butter, margarine or salad dressing. The oil is also exceptional cooking.
We need not live in Greece, Spain, Italy and Portugal to lead a healthier diet, according to the Mediterranean diet. The Oldways pyramid created specifically for this type of food that helps to choose what are the best foods for health. The base of the pyramid consists of foods like bread, cereal, pasta, potatoes and rice. Fruits, vegetables and nuts are another important part of your daily diet, along with small amounts of cheese, yogurt and olive oil. Birds, fish and eggs are consumed weekly and red meat only once a month. The Oldways also suggests that one should drink six glasses of water per day, with moderate consumption of red wine. The Mediterranean diet allows up to a sweet week.
You can use the pyramid described together with some tips to transform your current diet in a pure Mediterranean diet and healthier.
Replace the oil you use for olive oil
You probably do not want to add more calories to your diet, so use oil instead of butter, margarine or salad dressing. The oil is also exceptional cooking.
Eat vegetables - enough vegetables
It never hurts to emphasize this point. All healthy diets include plenty of vegetables. Many Mediterranean people consume about 450 grams. of vegetables daily. Green vegetables are particularly rich in antioxidants and low in calories. Prepare vegetarian dishes and salads several times a week.
Opt for whole grains
Eliminate refined white bread and pasta from your diet. Whole grains and cereals are rich in fiber, as well as being delicious. Potato, rice, polenta are also used as substitutes for starch.
Eat poultry and fish
Fish contains omega-3-rich fats that are great for the heart and brain, and can be one of the main reasons why the Mediterranean diet is considered as an example of healthy eating. In addition, fish is low in fat and calories and an excellent source of protein. Poultry and eggs are also an acceptable source of protein. Bake or broil the fish and the birds, not the cold. The fried food being unhealthy, do not fit this model Mediterranean.
It never hurts to emphasize this point. All healthy diets include plenty of vegetables. Many Mediterranean people consume about 450 grams. of vegetables daily. Green vegetables are particularly rich in antioxidants and low in calories. Prepare vegetarian dishes and salads several times a week.
Opt for whole grains
Eliminate refined white bread and pasta from your diet. Whole grains and cereals are rich in fiber, as well as being delicious. Potato, rice, polenta are also used as substitutes for starch.
Eat poultry and fish
Fish contains omega-3-rich fats that are great for the heart and brain, and can be one of the main reasons why the Mediterranean diet is considered as an example of healthy eating. In addition, fish is low in fat and calories and an excellent source of protein. Poultry and eggs are also an acceptable source of protein. Bake or broil the fish and the birds, not the cold. The fried food being unhealthy, do not fit this model Mediterranean.
Limit consumption of red meat
Red meat has saturated fat unhealthy for the heart, there being plenty of room for steaks and burgers on this diet, only one serving per month. Replace the greasy burgers from McDonalds or Burger King for homemade chicken burgers. Add lettuce, onion and tomato for a more complete meal.
Discover legumes and nuts
Legumes are rich in fiber, protein and other nutrients that can compose a complete meal. Choose beans, beans, chickpeas and other pulses. Nuts perfectly complement a meal made from vegetables.
Fresh fruit for dessert
Avoid cakes, pastries, cookies and cakes. Fruits have few calories and are rich in vitamins and other essential nutrients.
Yogurt and cheese are good sources of calcium
Coma any kind of cheese and yogurt light each day. The yogurt and cheese can be complementary in salads, for example, tomato salad and feta cheese.
Water and Wine
The Mediterranean pyramid includes, for a healthy and complete, six glasses of water a day and one or two glasses of red wine. Water is good for everyone, but do not drink red wine if you are pregnant, or sila underage alcohol intake may be a risk to you or others.
Red meat has saturated fat unhealthy for the heart, there being plenty of room for steaks and burgers on this diet, only one serving per month. Replace the greasy burgers from McDonalds or Burger King for homemade chicken burgers. Add lettuce, onion and tomato for a more complete meal.
Discover legumes and nuts
Legumes are rich in fiber, protein and other nutrients that can compose a complete meal. Choose beans, beans, chickpeas and other pulses. Nuts perfectly complement a meal made from vegetables.
Fresh fruit for dessert
Avoid cakes, pastries, cookies and cakes. Fruits have few calories and are rich in vitamins and other essential nutrients.
Yogurt and cheese are good sources of calcium
Coma any kind of cheese and yogurt light each day. The yogurt and cheese can be complementary in salads, for example, tomato salad and feta cheese.
Water and Wine
The Mediterranean pyramid includes, for a healthy and complete, six glasses of water a day and one or two glasses of red wine. Water is good for everyone, but do not drink red wine if you are pregnant, or sila underage alcohol intake may be a risk to you or others.
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