The Mediterranean diet is a diet inspired by the eating habits of Greece, Southern Italy, and Spain in the 1940s and 1950s. The principal aspects of this diet include proportionally high consumption of olive oil, legumes, unrefined cereals, fruits, and vegetables, moderate to high consumption of fish, moderate consumption of dairy products (mostly as cheese and yogurt), moderate wine consumption, and low consumption of non-fish meat products.
There is some evidence that the Mediterranean diet lowers the risk of heart disease and early death.
Olive oil may be the main health-promoting component of the diet. There is preliminary evidence that regular consumption of olive oil may lower all-cause mortality and the risk of cancer, cardiovascular disease, neurodegeneration, and several chronic diseases.
In 2013, UNESCO added the Mediterranean diet to the Representative List of the Intangible Cultural Heritage of Humanity of Italy (promoter), Spain, France, Portugal, Morocco, Greece, Cyprus, and Croatia. It was chosen because "The Mediterranean diet involves a set of skills,
knowledge, rituals, symbols and traditions concerning crops,
harvesting, fishing, animal husbandry, conservation, processing,
cooking, and particularly the sharing and consumption of food."
The rules are very simple and if you follow them, you will see a great improvement on your health and silhouette:
- olive oil should be the mail added fat
- eat any kind of veggie with every meal or at least 2 legume based meals per week
- consume at least 2 times per week proteins from fish and sea food, eggs and chicken
- cereals and whole grain breads
- daily snacks like nuts, seeds, fresh or dried fruits
- meat must be consumed once or twice a week
- yogurt can be included in the daily routine, but cheese must be limited to 40 gr per day
- red wine is allowed in moderation with meals
- sweets and sugar drinks on occasions only
It is well-known that one-third of people from Ikaria, Greece can leave more than 90 years because of their healthy nutrition and way of life. Along with Sardinia in Italy, Nicoya in Costa Rica, Okinawa in Japan and Loma Linda in California, Ikaria is one of five designated places where people live the longest.
Loosing weight and heavy diets were always a torture. The Mediterranean diet is a way of living, it is a stress free nutrition which can be included in every day routine. And, also, enjoy your life, be calm and positive! It can make a big difference.
"Let food be thy medicine, thy medicine shall be thy food."-Hyppocrates
CREDIT: WIKIPEDIA
