The Mediterranean diet is based on the sufficient coverage of protein meals like meat, fish and vegetables cooked with olive oil. This diet includes 3 basic elements: food that is prepared according the traditional ways, the idea that nutrition is a social event and that the luxurious lifestyle in an ideal environment.
The beneficial attributes gained by adopting a specific Lifestyle is something that has employed magazines numerous times. Lately is has gained the respect and the interest of the New England Journal of Medicine from England. From the loyal followers of this philosophical way of approaching life is has been proven that it leads to a long life and away from chronic diseases.
The Mediterranean cuisine is one of the few cooking techniques that offers cooked vegetables and legume as main meals. Most of these meals include in their recipes ingredients such as okra, artichokes, lentils and other legume. The above foods can been found in at least 2 or 3 times a week in main meals and as a result the consumption of red meat and fast rood is reduced. Other than these choices based on pure production with virgin olive oil, the diet of the followers of this lifestyle is enriched by the consumption of seasonal fruits and vegetables which add beneficial action in nutritional balance.
The Mediterranean cuisine does not restrict the consumption of green vegetable and fruits, but it is empowered by the presence of fish and seafood that are rich in beneficial attributes and “omega -3 fatty acids. This royal consumption is characterized by inflammation action, reducing the cardiovascular risks, protect the protect the nervous system and strengthen the health of bone and bone mass.Other than these excellent sources of antioxidants, vitamins, trace elements, minerals and other nutrients it offers an excellent source of solar energy. The sun is an important source that is necessary for the production of vitamin D, which has a very important multifactorial role and contributes in balanced health. The production of enough level of Vitamin D has been proven that reduces the factors that of autoimmune diseases, cancer and cardiovascular issues that affect and …
It is worth noted that exist numerous ingredients of the Mediterranean diet that take part in a small or bigger percentage (in a good way) in the health of people that follow it. A recent study, published by the Journal of American Dietetic Association, has discovered that people that consume meals in company of other people incline in greater consumption of fruits, vegetables, wholegrain and dairy products in comparison to those who don’t. The truth is that all these independent privileges are completely selfcontained and data from us in the social-empirical Mediterranean mentality, without thinking of a dynamic and significant amount with its beneficial properties.
All these factors are acknowledged by Unesco and recently the Mediterranean diet is included in the list of Intangible Cultural Heritage of Humanity.
Tips:
- Combine the basic meals with legume or seeds instead of potatoes, rice or pasta. For example, serve chicken with chickpeas instead of potatoes.
- Consume more fish and seafood. Limit the consumption of red mean to at most once a week.
- Choose traditional meal like lentils, artichokes and similar food. Combine these meals with small percentage of low calorie cheese/feta or small portion of chicken that is left over previous meals.
- Should you like dessert? You can consume a small piece of halva made by tahini or nougat with honey. It should be noted that sesame is an excellent source of antioxidants, calcium and fibers.