Mediterranean Diets Definition
Mediterranean diet is a way of eating instead of a formal diet plan. The Mediterranean diet focuses on eating foods such as fish, fruits, vegetables, beans, whole grains, high-fiber bread, and olive oil. And, meat, cheese, and sweets are minimal.
Recommend foods are rich in monounsaturated fats, fiber, and omega-3 fatty acids. Like other heart-healthy diets, the Mediterranean diet recommends eating plenty of fruits, vegetables, and high-fiber grains.
But in the Mediterranean diet, an average of 35% to 40% of calories can come from fat. Most of the other heart-healthy guidelines recommend getting less than 35% of your calories from fat.
The fats allowed in the Mediterranean diet are mainly from unsaturated oils. Such as fish oil, olive oil, and specific nut or seed oils (such as canola, soybean, or flaxseed oil) and dried fruits (walnuts, hazelnuts, and almonds. These types of fats are a protective effect on the heart.
What are the Benefits of Mediterranean Diets?
- A Mediterranean-style diet helps lower your risk of certain diseases, improve your mood, and increase your energy levels.
- It also helps you keep your heart and brain health. A Mediterranean-style diet benefits reinforce eating a diet rich in fruits, vegetables, fish, high-fiber bread, whole grains, and healthy fats.
What are the Types of Foods Mediterranean Diets?
1. Foods of Plant Origin
- Vegetables, fruits, legumes, and nuts are the primary source of vitamins, minerals, and fiber in the Mediterranean diet.
- Thanks to the high antioxidant content. It helps prevent, among others, some cardiovascular diseases and some types of cancer.
- And also, the recommendation is to consume five servings of fruit and vegetables daily. Even fresh fruit should the usual dessert, replacing sweets and cakes it should consume only occasionally. They are also a good alternative for mid-morning and as a snack.
- The daily consumption of bread and foods from cereals, such as pasta or rice, is essential due to its composition rich in carbohydrates.
- These foods provide an essential part of the energy necessary for daily activities. The best choice is to opt for whole-grain products, which provide more fiber.
3. Dairy Products
- Dairy products are excellent sources of proteins of high biological value, minerals (calcium, phosphorus, etc.), and vitamins. For that reason, it recommends consuming yogurts and cheese daily.
4. Fresh Meat
- Fresh meat stands as an essential source of proteins of high biological value. The proteins it contains are the most usable by the body, the more significant number of critical amino acids.
- In general, meat also contains vitamins and minerals. It is a good source of vitamin B12, iron, potassium, phosphorus, and zinc.
- It is recommended to consume 3 to 4 servings of meat a week, always prioritizing thin pieces and forming part of dishes based on vegetables and cereals.
- The consumption of eggs is associate with cholesterol in recent years. The truth is the consumption of one egg a day is compatible with a heart-healthy diet.
- Eggs contain delicious quality proteins, fats, and many vitamins and minerals that make them a low calorie and balanced fat food. And also an excellent source of high-quality protein and a wide range of vitamins and minerals.
- The consumption of oily fish recommends at least once or twice a week since its fats have properties similar to fats of vegetable origin to which protective properties against cardiovascular diseases are attributed.
- Water is the quintessential drink in the Mediterranean. The daily intake of between 1.5 and 2 liters of water must guarantee correct hydration and maintain the right body balance. However, the needs vary according to age, level of physical activity, and weather conditions.