The Mediterranean Diet Live Guide, which is considered the Healthiest Diet

Mediterranean Diet

In the past decade, consumption patterns of the Mediterranean to popularity as the healthiest diet method. This is driven by findings that show the area around the Mediterranean sea or surrounding Countries Italy and Greece have cardiovascular disease that tends to sprawl a little more. One of the pushers is the consumption patterns of the community there, known as the consumption patterns of the Mediterranean. Various studies of Mediterranean eating patterns are proving beneficial to prevent a wide range of degenerative diseases, to lower the risk of complications and death due to cancer, cardiovascular disease, and metabolic syndrome.

The Mediterranean diet is like what it is?

A Mediterranean diet based on the food consumption of various traditional Greece and Italy is known since the 1960s. the Mediterranean diet prioritizes groceries sourced plants which are rich in complex carbohydrates, vitamins, minerals, as well as antioxidants. Various sources rich in proteins and fats such as red meat, fish, white meat (poultry) and eggs are also included in the pattern of consumption of the Mediterranean, only consumed with less frequency.

The Mediterranean diet plan can be described in simple terms, as follows:

1.    Daily consumption – can be presented every day with varied frequency for consumption. What kind of food can be served every day as various vegetables and fruits, olive oil, whole grains, nuts, and spices used as a condiment cuisine? Daily consumption also includes various sources of carbohydrates such as whole grain cereals, tubers, grains, rice, and pasta.

2.    With the number of daily consumption is being – is the kind of food that can be consumed daily as well as weekly amounts and frequency that is not too much, for example, once a day or several days. The types of foods that include this frequency in the group among other various products white meat, eggs, milk and processed milk products such as cheese and yogurt.

3.    Weekly consumption – is the only food group served and consumed about two to three times in one week, including the different types of fish (land or sea) and various seafood.

4.    Monthly consumption – consumption group limited or it can be consumed one to three times within a month. Red meat is one of them. In addition, a variety of sugary foods that contain sugar or sweeteners also reduced the frequency of just one or two times a month or, better yet, avoided.

In addition to the frequency settings type of food above, there are a few other things to note in applying the consumption patterns of the Mediterranean:

-          Reduce consumption of fizzy drink from sugar, ice cream, and white sugar.

-          Reduce the consumption of refined flour from white bread and pasta made from refined flour.

-          Avoid trans fats of margarine and a variety of processed foods.

-          Avoid consumption of various processed meats.

-          Avoid consumption of processed foods with the label "low fat" or "diet".

-          Reduce alcohol consumption, replace it with the consumption of red wine with a maximum rate of 148 ml 296 ml for women and for men as well as just consumed twice in a week.

Food sources that are used in the Mediterranean diet

Mediterranean consumption patterns can use various sources of natural foods, consumption restrictions based solely on frequency in some time and the election of a more healthy source of nutrition. Here are a few examples of sources of food that can be used:

-          Vegetables: broccoli, tomatoes, spinach, cauliflower, carrots, cucumber, sprouts, etc.

-          Fruit: Apples, bananas, oranges, melons, strawberries, pears, grapes, watermelon, dates, etc.

-          Nuts and seeds: almonds, peanuts, green beans, cashews, kwaci, pumpkin seeds, etc.

-          Tubers: potato, Yam, sweet potato, turnip, etc.

-          Beans – grains: whole wheat, whole oats, rice, corn, bread, pasta, and rice.

-          Fish and seafood: salmon, mackerel, tuna, sardines, crab, shrimp, etc.

-          White meat: meat chickens, ducks, doves, etc.

-          Eggs: chicken egg, egg chicken quail and duck egg.

-          Milk and milk: processed cheese and yogurt.

-          Spices: red and white Onions, mint leaves, cinnamon, chili, pepper, etc.

-          Source of oils and fats: olive oil, avocado oil.

Mediterranean diet sample menu

Interested in trying a diet Mediterranean? The following example of the Mediterranean diet menu in four days:

Day 1

-          Breakfast: oatmeal and Milk

-          Lunch: egg Sandwich with vegetables

-          Dinner: tuna fish fried in olive oil (olive oil)

Day 2

-          Breakfast: unsweetened Yogurt with sliced fruit

-          Lunch: soup, rice with red beans

-          Dinner: Omelette with vegetables

Day 3

-          Breakfast: Oatmeal with banana

-          Lunch: chicken fillet with onion sauce and red rice

-          Dinner: Salad with vegetables with olive oil

Day 4

-          Breakfast: Omelette with vegetables and tomato juice

-          Lunch: grilled meats and grilled potatoes

-          Dinner: Strawberry Yogurt with sliced fruit

Make sure there are vegetables and fruit on the menu your daily consumption. Types of fish food, chicken and eggs can be consumed in turn and try to consume red meat no more than once a week.

8 easy steps to apply the pattern of consumption of the Mediterranean

Mediterranean diet tends to be easy to do because it doesn't limit a person to consume a particular food source completely. If you want to replace your normal eating patterns to the Mediterranean diet, should be done gradually and not rush. Here are a few steps that you can do:

1.    Make it a habit of consumption of fruits and vegetables as part of your daily food component, then proceed with adding and replacing a portion of Your type of food with vegetable and fruit slowly.

2.    Replace snacks that contain lots of sugar and flour with fruits or various types of beans.

3.    Began to make it a habit to use herbs or spices to reduce salt and replace MSG. In addition to the more healthy, can make your dishes rich in flavor.

4.    If you want to be healthier, whole wheat consumption of habit because it has a kind of complex carbohydrates is better for digestion.

5.    Reduce your intake of trans fats and saturated fats from oil by replacing the use of margarine or olive oil with other oils.

6.    If you are accustomed to the consumption of red meat, start replacing it with the consumption of fish and white meat. Reduce the frequency of consumption of red meat to the frequency per month and limit the consumption of fish and white meat in frequency per week.

7.    Limit fat consumption of processed milk. Select skim milk or low-fat cheese.

8.    If you are a frequent visitor to the restaurant or dining, choose a type of food made from fish and choose foods that are not fried or fried using olive oil.

The Mediterranean diet is not just about the food selection

In addition to regulating the types and frequency of food, Mediterranean diet advocated for eating together and sharing meals with family or a friend as well as a physical activity on a regular basis. Physical fitness and social aspects are also a factor that causes Mediterranean societies to tend to be happier and healthier life.

Regular physical activity is the thing that should not be missed and this is part of the pattern of consumption of the Mediterranean. Keep in mind, this consumption pattern does not limit calorie consumption and fat completely, it's just that there is a replacement frequency of consumption and food source with a more healthy. In addition to maintaining good body weight, regular physical activity and healthy consumption patterns necessary for the prevention of cardiovascular diseases, diabetes, and cancer.

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