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Mediterranean Diet - How Foods And Nutrients Eaten In Mediterranean Countries Help Prevent Disease
The Mediterranean eating plan has become very popular in recent times. After analyzing men and women living in Mediterranean parts in the 1960s, research workers discovered that the rate of cardiac disease was 90% down than in the people of north America.
The Mediterranean diet emphasizes on a high intake of plant-based foods, such as whole grains, fresh fruit, vegetables and beans. These type of healthy foods are rich in fiber and natural vitamins, and accounted for 60 percent of the diet of Mediterranean people in the 1960s. When consuming a Mediterranean diet, you should consume at least nine servings of fruits and vegetables on a daily basis. Consuming a handful of nuts each day can also provide health benefits without introducing excessive calories.
Another important aspect of Mediterranean recipes is their emphasis on the good type of fats. The Mediterranean dietary regimen does not minimize fats, but rather encourages you to use unsaturated fats, especially olive oil. The monounsaturated fat in olive oil helps to lessen LDL blood cholesterol levels and also is made up of antioxidants that can help reduce your risk of chronic diseases. Fish, which has omega-3 fatty acids, is another healthy food to eat when following a Mediterranean diet. Include fish a couple of times a week.
Limit the amount of animal-based foods if you're eating Mediterranean food. Traditionally, Mediterranean people consumed less than 2 ounces of meat and chicken per day and no more than three or four eggs per week, including the ones used in baking. The Mediterranean diet recommends consuming red meat only once per month.
Much of your liquid ingestion should consist of water. The Mediterranean people drank water during the day. They also consumed a moderate amount of wine, usually at mealtimes. The Mediterranean diet does not promote drinking too much wine, but suggests that one glass of wine per day with a meal could be beneficial to the health of your heart.
The Mediterranean diet does not focus on serving size and the established Mediterranean eating plan pyramid does not give serving recommendations. The reason for this omission is to encourage you to focus on how frequently you should use foods from each group, rather than the specified quantities to eat. The Mediterranean diet is meant to be a guideline for the right types of foods to eat, not a specific diet plan.
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