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.
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.
everything labeled “low-fat” or “diet” seems to be
All of these ingredients can
be studied by reading the packaging labels on the food products.
3. Fruit and vegetables
broccoli, spinach, onions, cauliflower, carrots, cucumbers and more.
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.
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.
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
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.