Healthy Diet, Want to Try the Mediterranean Way?
If you’re searching for a healthy diet method, then you should take a look at the Mediterranean diet. The Mediterranean diet is a term taken from the diet habits of people from countries around the Mediterranean Sea.
This diet is actually not like other diet methods in general, although it is good for health and weight loss.
Rather than a diet, this is more appropriate to be called a lifestyle which includes food, how to eat and activities.
Way or eating habits of the Mediterranean people have been studied by scientists and is considered as the most healthy way of life throughout the world.
Previous reports have shown that following a Mediterranean diet may reduce the risk of heart disease, maintai brain health and lower the overall risk of chronic disease.
Recent research presented at the European Society of Cardiology in Rome states that this diet may even surpass the value of certain cholesterol-lowering drugs in reducing heart disease.
“Those who follow the Mediterranean diet are less likely to die early than those who consume the Western diet which is known based on the foundation of processed foods, steak and sugary soft drinks as the beverage of choice,” said study researcher, Professor Giovanni de Gaetano, according to Today.
What does it take to get the benefits of the Mediterranean diet?
Here are some tips that will help you get your healthy diet you are seeking and make your daily menu follow the Mediterranean diet ways.
1. Eating whole wheat
Try whole wheat breads, cereals, brown rice and whole wheat pasta. As the Mediterraneans do, they usually consume whole grains such as quinoa, chia, amaranth, and buckwheat bulgar.
Combining these grains with vegetables and dried fruit as a side dish.
2. Vegetables and fish meal
Try to choose fish instead of meat a few days a week or a follow a diet without meat and replace it with whole grains, legumes, vegetables and fruits.
Fish fat are rich in omega-3 that is good for the heart can be found in fish such as salmon, sardines and tuna that are common in the Mediterranean menu.
3. Consumption of fat
It’s time to stop being fat phobic and learn about the sources of healthy fats.
Include nuts, seeds, avocado and oil as fat source and read the labels to help you avoid trans fats that are dangerous and know the limits of saturated fats.
People who follow a Mediterranean lifestyle cooks with olive oil and they add beans to salads.
Try a few slices of avocado on a turkey sandwich or mashed avocado spread on toast with an egg instead of butter.
4. Drinking milk
Dairy products that are low-fat or nonfat provide calcium, potassium and protein.
Greek yogurt is a staple food in the Mediterranean diet that can be enjoyed throughout the day, whether it’s breakfast time, or during lunch, dinner and snacks.
According to the Dietary Guidelines for Americans, you have to eat about three servings of milk a day, including sources such as cheese, Greek yogurt and milk.
So those are some tips for weight loss you can follow to get a healthy diet by following the Mediterranean way of eating, good luck!