BENEFITS OF THE MEDITERRANEAN DIET
In the last decades of the century. XX, it began to be
seen that the Mediterranean population had higher health standards than those
of other countries, standards that were related, to a large extent, to their
diet...
Eating habits tend to change as societies evolve, often
dissipating the concern with eating varied and natural products. The
Mediterranean diet, on the other hand, contemplates and privileges the
protective substances present in fruits and vegetables – such as vitamins,
minerals and fibers – which help to maintain health and protect against
diseases.
The Mediterranean diet, the healthiest in the world according
to experts, is presumed to have its origins in Greek cuisine. A study was
even carried out, published in the New England Journal of
Medicine , which analyzed the diet of 22,000 Greek adults, having
shown that greater longevity is associated with people who follow this diet,
rich in vegetables, legumes , fruits, nuts, cereals, fish and oil.
Fresh fruit is consumed mainly raw and vegetables, when
cooked, are made in a simple way, often using the juices of the preparation,
thus conserving all the nutrients.
Cereals are seen as the main energy sustenance providers,
consuming little refined and, therefore, nutritionally richer.
Olive oil, used in moderation, also provides protective
nutrients.
To all these foods, there are also legumes and fatty fruits
(walnuts, hazelnuts, almonds, pine nuts and peanuts), good suppliers of
protein, and finally, fish and meat, consumed in moderation.
Mediterranean Diet Suggestions Adapted to Today
- Eat
about 5 meals a day;
- Eat
plenty of vegetables, fruit, whole grains and dried pulses;
- Consume
dairy products daily, preferably low-fat;
- Reduce
the amounts of meat, especially red meat (beef, pork…), preferring fish
and poultry (white meat);
- Choose
olive oil as your preferred fat;
- Reserve
sweets, snacks and other high-calorie snacks for festive days.
For a healthy and complete diet, the Mediterranean diet also
includes the daily intake of six glasses of water and one or two glasses of red
wine. However, you should not drink red wine if you are pregnant or if you
cannot drink alcohol.
