Recognize These Basics Concepts on Mediterranean Diet

The Mediterranean diet has been named as the best diet of this year. If you want to live it, you need to understand the basic concepts of this diet.

It is not just a diet; many health experts call the Mediterranean diet as a lifestyle. This diet is inspired by people in the Mediterranean region such as Greece, Italy and Spain.

Some health benefits of the Mediterranean diet have been proven. Among them are losing weights, preventing heart attacks, strokes, type 2 diabetes, to premature death.

Mediterranean diet

Although there are no standard rules on the Mediterranean diet, there are similar basic concepts that can be used as guides.

1. Which ones must be eaten and not

The daily ingredients that can be consumed are a variety of vegetables, fruits, nuts, seeds, pods, potatoes, wheat, bread, herbs, spices, fish, seafood and olive oil.

Poultry products, eggs, cheese and yogurt may be consumed in reasonable quantities. For the red meat, eat it as little as possible. While sugary drinks, processed meat, and processed foods should not be eaten at all.

2. Avoid unhealthy groups of food

Added sugars are sugars and syrups that are added to foods when they are processed. Such as soda, candy, ice cream, granulated sugar.

Wheat by-products: white bread, pasta with artificial wheat, and others.

Saturated fat: found in margarine and various processed foods.

Refined and processed oils: soybean oil, canola, palm oil, and others.

Processed meat, they are sausages, hot dogs, nuggets, smoked beef, and others.

High-processed foods: everything labeled “low-fat” or “diet” seems to be factory-made.

All of these ingredients can be studied by reading the packaging labels on the food products.

3. Fruit and vegetables

Vegetables: tomatoes, broccoli, spinach, onions, cauliflower, carrots, cucumbers and more.

Fruit: apples, bananas, oranges, pears, strawberries, grapes, dates, melons, and others.

Bulbs: potatoes, sweet potatoes.

Wheat: oats, brown rice, bread and pasta with whole wheat.

Fish and seafood: salmon, sardines, tuna, mackerel, shrimp, clams, oysters, and others.

Herbs and herbs: garlic, basil, mint, rosemary, cinnamon, nutmeg, and others.

Healthy fats: extra virgin olive oil, olives, avocados, and avocado oil.

4. Drinks

Water should be the main drink in the Mediterranean diet. Someone can also drink red wine, about 1 cup per day. But keep in mind, drinking red wine is only an option, not recommended for someone who has an alcohol problem.

For coffee and tea, it may be consumed as long as no sugar is added. Also avoid packaging drinks or packaged fruit juices that are usually high in sugar.

5. Snack

Healthy snacking on the Mediterranean diet can be done by consuming a handful of nuts, a piece of fruit, several berries or grapes, Greek yogurt, and apple slices with healthy peanut butter.

6. Menu in a restaurant

Living a Mediterranean diet does not mean you cannot eat in a restaurant. The menu that should be ordered is fish or seafood as the main dish. Ask them to fry it with olive oil. For bread, avoid smearing it with butter.

7. The essence of Mediterranean diet

In essence, the Mediterranean diet encourages the subject to consume natural foods with a composition of more vegetable ingredients than animal products. Even if you eat animal ingredients, focus on fish and seafood.

There are many Mediterranean diet recipes that are easy to follow on the internet. In the end, adopting this diet gives overall health to those who live it.