I f you are conscious about your health
and heart-healthy eating is part of your
regimen, then the Mediterranean diet as
well suits you. An ideal Mediterranean
diet incorporates the fundamentals of
healthy eating that consist of fresh, tasty
and nutritious foods plus a squish of the
flavorful olive oil. Usually, such a meal
must have fruits, herbs, veggies, fish or
whole grains.
A traditional Mediterranean diet is prob-
ably the healthiest food in the world, and
it emphasizes seasonality, homegrown
produce and conventional ways of cook-
ing. Pizza, pies, pasta, burgers, lamb
chops and other fast foods aren’t healthy,
not because they aren’t initially from the
Mediterranean regions, but mostly due
to the way they are prepared. However,
fruits and vegetables, seafood, hearty
grains and olive oil form a more signifi-
cant part of these foods and helps fight
multiple ills, including cancer, diabetes,
and mental decline.
Components
of the Mediterranean diet
Ever since the rest of the world recog-
nized Mediterranean diets as some of the
healthiest foods, these foods managed
to enjoy acceptance. Inhabitants of
Crete, Spain, Greece, Southern Italy,
Morocco and some parts of the Middle
East, including Lebanon know this very
well. The food is based on the region’s
traditional veggies, fruits, nuts, seafood,
dairy and olive oil, although a glass of red
wine often completes the list.
Basically, an ideal Mediterranean diet
comprises of:
- Primarily living on plant-based foods –
fresh fruits and greens, whole grains,
nuts and legumes.
- Using healthy fats like olive oils and
canola oils instead of butter.
- Herbs and spices to replace salts when
flavoring foods.
- Limiting red meat to a few portions per
month.
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- Seafood, fish, and poultry are eaten
regularly each week.
- Communal eating – family, and friends
eating together.
- Red wine to accompany the foods,
albeit in moderation.
- Working out and exercising frequently.
Health benefits of Mediterranean
diets
As it is clear from the components, a
traditional Mediterranean diet is made
up of fresh, hearty foods. With a bit of
exercise, there’s little doubt this form of
eating has health benefits in the body.