The Mediterranean diet is a modern nutritional recommendation originally inspired by the traditional dietary patterns of Greece, Southern Italy, and Spain.The principal aspects of this diet are:
Eating primarily plant-based foods, such as fruits and vegetables, whole grains, legumes and nuts
Replacing butter with healthy fats, such as olive oil
Using herbs and spices instead of salt to flavor foods
Limiting red meat to no more than a few times a month
Eating fish and poultry at least twice a week
It is not a diet about 'super foods', nor is it a strict list of what you should not eat. Rather, the Mediterranean Diet is a formula for healthy day-to-day eating over the long term. When planning ingredients for Mediterranean-style meals, it is good to include lots of variety. For example, using a range of fruit and vegetables gives the body maximum access to sources of vitamins, minerals and other traces of nutrients. The diet also recognizes the importance of being physically active and enjoying meals with family and friends.
Now what is the purpose of this diet?
The term 'Mediterranean Diet' describes a specific mix of dietary food ingredients, shown, to promote health and long life in people. The typical Western diet is high in animal fats and preservatives, but low in fruit and vegetables. In addition, scientific research has shown that this food combination (the overuse of salt in flavouring) and fast foods is partially responsible for triggering many chronic diseases, cancers and the increase of blood pressure. Research has also shown that following a Mediterranean diet can reduce the chance of developing conditions such as heart disease, type 2 diabetes, high blood pressure, obesity and even Alzheimer's disease.
The healthy alternative is to replace the excess salt with herbs, this can also add new flavours to quite simple pasta, rice dishes and stews. Nuts are another part of a healthy Mediterranean diet. Nuts are high in fat, but most of the fat is healthy. Because nuts are high in calories, they should not be eaten in large amounts — generally no more than a handful a day. For the best nutrition, avoid candied or honey-roasted and heavily salted nuts. Snack on them, fruits and dried fruits rather than cakes, chips and biscuits. Do not add salt to your food at the table - there is already plenty there. Grains in the Mediterranean region are typically whole grain and usually contain very few unhealthy trans fats, and bread is an important part of the diet. However, throughout the Mediterranean region, bread is eaten plain or dipped in olive oil — not eaten with butter or margarine, which contains saturated or trans fats.
the Mediterranean Diet
By: Kaylan Wong