Benefits Of The Mediterranean Diet

We've all heard of the amazing benefits of the mediterranean diet. Combat obesity and provides great benefits to our cardiovascular health, all these aspects by which it has been considered as one of the best existing diets and the most complete.

Benefits of the Mediterranean Diet

Sometimes our pace of life, the quicker and with less time to spend not only the kitchen but also for ourselves, causing us to feed him the wrong way and with an excess of fats and components industrial chemicals, very harmful to our health. The mediterranean diet also implies a particular lifestyle, a contribution varied and balanced natural products and traditional, from this area bathed by the Mediterranean sea. Are basic fruits, vegetables, legumes, cereals, olive oil as a source of fat, fish, and in quantities that are more moderate, eggs and poultry.

What diet is the mediterranean diet?

Mediterranean diet products

The foods that make up the mediterranean diet are very varied. This variation is precisely one of its greatest benefits to include lots of fruits and vegetables, fish, nuts, and even medicinal herbs that are combined so exquisite in every one of his dishes. You to make a small reference of the same.

The bread and pasta, as the main source of carbohydrates.
Fruits, especially citrus fruits such as oranges, lemons, apples, melons, watermelons, figs, grapes...
Vegetables such as peppers, carrots, onions, lettuce, spinach, brussels sprouts, eggplant, squash, potatoes, tomatoes...And also important the garlic, present in almost all foods.
Nuts, such as nuts and legumes, who bring to this diet large amount of fiber and antioxidants.
The olive oil as the main fat source.
The wine, in small amounts in the main meals.
The fish, such as sardines, tuna and salmon.
Spices such as thyme, rosemary, oregano...
Regular use of honey.
Lean meats and in small amounts. In particular those belonging to the poultry.
Why is a healthy diet?
Several nutritional studies carried out both in Greece and in other countries of the mediterranean coast, concluded already in the 60's that the mediterranean diet is one of the most complete, balanced and healthy that there are. The dimensions to which it always tends to end are the following:

Child obesity.
Increased life expectancy.
Lower rate of cardiovascular disease and degenerative diseases.

Mediterranean Diet

Low level of cholesterol in the blood.
Characteristics of the mediterranean diet
The fat present in their meals comes basically from the olive oil, you are so right fats and beneficial.
A balanced intake between polyunsaturated fatty acids (omega-6 and omega-3)
It is also a diet rich in natural antioxidants: oranges, lemons, vegetables...
It is very rich in fiber
Just consumed animal fat, the contribution is very low in comparison with other countries.
Top Tips on the Mediterranean diet
mediterranean diet

Varies the most of the food on your plate, but always in small amounts. For example: make salads with various vegetables, add tomatoes, onions, olives, cheese, oregano, olive oil, chunks of raw peppers... and later accompanies the dish with a fish rice, for example.
Always respect your meal times and don't skip any. Normal is 5 meals a day: breakfast, lunch, and dinner. The middle of the day you can eat a little fruit, as well as a small snack in the afternoon. Remember to never consume large amounts.
Choose to always lean meats like chicken or turkey. Unwrap the fat before cooking.
A week consumed at least four pieces of fish: salmon, tuna, sardines...
In all meals include a salad as a starter. dressed always with olive oil.
The day is taken as the minimum of three pieces of fruit. Start your morning with juice of lemon or orange.
Beans, rice, and pasta are taken at least four times a week.
Each day includes a good ration of cereals, nuts such as walnuts.
Avoid including too much salt in the meals. But yes, use condiments from the aromatic herbs, thyme, rosemary, oregano..
The day we will consume at least a litre and a half of water.