Want to Try? This is the Mediterranean Diet
Most of you of course would already have heard of the Mediterranean diet. Why is it called the Mediterranean diet? Well, this term was taken from the habitual way of people’s diet from countries around the Mediterranean Sea.
This diet is actually not like diets in general, although it is good for health and weight loss. But this fits better if it is called a lifestyle which includes food, how to eat and activities.
The eating habits of the Mediterranean people have been studied by scientists and is considered 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, maintain brain health and lower the overall risk of chronic diseases.
Recent research presented at the European Society of Cardiology in Rome says this diet may even surpass the value of certain cholesterol-lowering drugs in reducing heart disease.
“Those who follow this type of 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 choice of beverage,” 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 make your daily menu of Mediterranean diet.
1. Consume whole grains
Try whole grain 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.
Combine these grains with vegetables and dried fruit as a side dish.
2. Vegetables and fish
Try to choose fish instead of meat a few days a week or a meal without meat and replacing them with whole grains, legumes, vegetables and fruits.
Fish fat are rich in omega-3 which are heart-healthy, eat fish such as salmon, sardines and tuna that are common in a Mediterranean menu.
3. Consumption of fat
It’s time to stop being a fat phobic and learn about the sources of healthy fats.
Include nuts, seeds, avocado and oil as fat source and read the food label to help you avoid trans fats that are dangerous and know the limits of saturated fats.
People who have 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. Drink milk
Low-fat or nonfat dairy products 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, lunch, dinner or as snacks.
According to the Dietary Guidelines for Americans, you have to eat about three servings of milk a day, including sources such as cheese or yogurt.