The Mediterranean diet is a dietary pattern that is complemented by the practice of physical exercise and the climate of the countries adjacent to the Mediterranean Sea, and that has multiple health benefits.
In terms of food, the Mediterranean diet is based on the ingredients of local agriculture in countries with Mediterranean climate, mainly Spain and Italy. It is summarized in reducing the consumption of meats and carbohydrates for the benefit of more vegetable foods and monounsaturated fats.
Basic foods that integrate it
Among the recommended ingredients are vegetables, fruit, fish, white meat, pasta, rice and nuts, in addition to wine consumption in moderation. Another of the most recommended products is olive oil, which thanks to oleic acid and its vegetable fats reduces the risk of clogging arteries, and has a high content of carotenes and vitamin E. The Mediterranean diet promotes consumption of olive oil against other types of oil and especially against butter. In this food pattern, products such as red meat, sweets and eggs are scarce.
The Mediterranean diet also takes into account the typical recipes of these places, made with seasonal products, as well as traditional ways of cooking and other cultural factors such as the habit of meals shared with family or friends, traditions and celebrations.
Mediterranean diet ,is one of the essential pillars on which the Mediterranean diet is based.
Health benefits
The health benefits of this diet are more significant when combined with physical exercise. This should be moderated, but if possible it should be done for at least 30 minutes a day, five days a week. In case it is complicated for reasons of time, it must be done as regularly as possible. Options such as walking, running, swimming or cycling are advisable, but you can also use any other sport or activity that helps burn calories and fat, as well as optimal physical maintenance. Thus, it helps to lose weight, control blood pressure and hypercholesterolemia, and delay cognitive impairment. The usual practice of physical exercise also offers protection against chronic diseases such as diabetes or Alzheimer's.
The monitoring of the Mediterranean diet, in addition to helping to control the weight and increase the feeling of physical well-being, improves the functioning of various organs, such as the kidney and the heart. It has been found that the cancer mortality rate is lower among those who practice it than in the countries of northern Europe or America, which tend to abuse more fast food, pre-cooked foods and fats.
This food pattern, which has been transmitted from generation to generation over several centuries in the Mediterranean regions, has evolved and welcomed new foods and ways of preparation, but maintains the properties and characteristics that make it a model of life healthy, and that people of all ages and conditions can practice. The products are easy to obtain and prepare, and there are many recipes, both simple and more elaborate, with which to get the most out of this diet. In addition, its importance in the well-being of individuals is not limited to the fact that it is a varied, healthy and balanced diet; It should also be borne in mind that its low content of saturated fats and sugars, and its abundance of vitamins and fiber contribute to its richness in antioxidants.
Risks of the Mediterranean diet
Despite its advantages, following the Mediterranean diet strictly can reduce iron and calcium levels by consuming less meat and dairy products. Therefore, you can consult the doctor if you have to take any supplement or specific product rich in these minerals. As for wine, it is advised that it be taken during meals and always in moderation, but it is not essential, so it can be suppressed if its intake poses any health risk.
10 TIPS THAT YOU HAVE TO RESPECT IN THE MEDITERRANEAN DIET
1. USE OLIVE OIL AS THE MAIN ADDITION FATIt is the most used oil in Mediterranean cuisine. It is a food rich in vitamin E, beta-carotenes and monounsaturated fatty acids that confer cardioprotective properties. This food represents a treasure in the Mediterranean diet, and has lasted for centuries among regional gastronomic customs, giving the dishes a unique flavor and aroma.
2. CONSUME FOOD OF VEGETABLE ORIGIN IN ABUNDANCE: FRUITS, VEGETABLES, SHAMPOOS AND DRIED FRUITS
Vegetables and fruits are the main source of vitamins, minerals and fiber in our diet and provide us with a large amount of water. It is essential to consume 5 servings of fruit and vegetables daily. Thanks to its high content of antioxidants and fiber, they can help prevent, among others, some cardiovascular diseases and some types of cancer.
3. BREAD AND FOODS FROM CEREALS (PASTA, RICE AND ESPECIALLY ITS INTEGRAL PRODUCTS) SHOULD BE PART OF DAILY FOOD
Daily consumption of pasta, rice and cereals is indispensable for its carbohydrate-rich composition. They provide us with an important part of the energy needed for our daily activities.
4. UNPROCESSED , FRESH AND SEASONAL FOODS ARE THE MOST SUITABLE .
It is important to take advantage of seasonal products because, especially in the case of fruits and vegetables, it allows us to consume them at their best, both at the level of nutrient intake and its aroma and flavor.
5. DAILY CONSUMPTION DAIRY PRODUCTS, MAINLY YOGURT AND CHEESE
Nutritionally it should be noted that dairy products as excellent sources of high biological value proteins, minerals (calcium, phosphorus, etc.) and vitamins. The consumption of fermented milks (yogurt, etc.) is associated with a series of health benefits because these products contain live microorganisms capable of improving the balance of the intestinal microflora.
6. THE RED MEAT SHOULD BE CONSUMED WITH MODERATION AND THE PROCESSED MEATS IN SMALL QUANTITIES AND AS INGREDIENTS OF sandwich and DISHES.
Excessive consumption of animal fats is not good for health. Therefore, it is recommended to consume in small quantities, preferably lean meats, and as part of dishes based on vegetables and cereals.
7. CONSUME FISH IN ABUNDANCE AND EGGS WITH MODERATION.
The consumption of blue fish is recommended at least once or twice a week since its fats - although of animal origin - have properties very similar to fats of plant origin to which they are attributed protective properties against cardiovascular diseases.
Eggs contain very good quality proteins, fats and many vitamins and minerals that make them a very rich food. Consuming three or four eggs a week is a good alternative to meat and fish.
8. FRESH FRUIT SHOULD BE THE HABITUAL DESSERT. SWEETS AND CAKES SHOULD BE CONSUMED OCCASIONALLY.
Fruits are very nutritious foods that add color and flavor to our daily diet and are also a good alternative at mid-morning and as a snack.
9. WATER IS DRINK FOR EXCELLENCE IN THE MEDITERRANEAN.
THE WINE SHOULD BE TAKEN WITH MODERATION AND DURING MEALS.
Water is essential in our diet. Wine is a traditional food in the Mediterranean diet that can have beneficial effects on health by consuming it in moderation and in the context of a balanced diet.
10. PERFORM PHYSICAL ACTIVITY EVERY DAY, IT IS AS IMPORTANT HOW TO EAT PROPERLY
Staying physically active and performing a physical exercise adapted to our abilities every day is very important to maintain good health.
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