What is the Mediterranean diet?
The Greeks and Italians have been synonymous with good looks, shape and agile, built and features flawless and skin. While some of it is genetic, agility and beautiful skin are the result of the foods they eat. To help others in different parts of the world reap the benefits of the Mediterranean diet, the secret was let out and designed meal plans accordingly. A typical Mediterranean diet consists of vegetables, fruits, legumes, cereals and cereal products such as wholemeal bread and brown rice. It also contains moderate amounts of fish, white meat and some dairy products.
What are the health benefits of the diet?
The inclusion of healthy fats as olive oil, nuts, seeds and fish is the key to good health. Polyunsaturated fats found in these foods help reduce cholesterol levels in the blood and hold off heart disease. Research has shown that diet is effective against metabolic complications, depression, cancer, type 2 diabetes, obesity, dementia, Alzheimer’s and Parkinson’s.
How to start working on it?
However, research has validated the fact that it is the overall approach of diet and food combining working and not individual super foods. For example, it would be helpful if you eat junk food, but add olive oil to your meals. Here are some tips to help you change to a Mediterranean diet:
1. Food saute in olive oil instead of other refined oil.
2. Eat more raw fruits and vegetables. Start meals with salads and fruit snacks between meals.
3. Opt for whole grains instead of refined breads and rice.
4. substitute red meat with fish at least twice a week.
5. Eat more dairy products like milk, cheese, and yogurt.