Mediterranean diet – make healthy choices!

The Mediterranean diet is recognized as the best nutritional system in the world, and the one that suits for everybody. The diet includes the traditional healthy living habits of people from countries near the Mediterranean Sea like Italy, Greece, Spain, and France.

The main concept of this diet is consuming proportionally high amount of olive oil, unrefined cereals, legumes, fruits and vegetables, moderated consumption of fish, dairy products, wine and low consumption of non-fish meat and non-fish meat products.

Scientists and doctors  proved that the Mediterranean diet reduces the risk of cardiovascular disease for 33% and the risk of cancer for 24%, as well as reduces the level of "harmful" cholesterol for 7,5%. The study, conducted with the participation of 22 thousand people from different corners of the Earth, showed that residents of the Mediterranean less likely to suffer from heart ailments, rarely have serious overweight, hypertension, and diabetes (such a diet is considered the best "medicine" in both forms of the disease), and Alzheimer's disease.

Research also showed that such diet can reduce the risk of heart disease and stroke. Mediterranean diet benefits:
  • you don’t need to count calories or cut out some food groups (like bread, fats)
  • you will eat fresh, seasonal food prepared in a simple way
  • your menu is not limited
  • you can have wine
  • you will be able to lose weight
Key points of Mediterranean diet:
  • eating mostly plan-based products like vegetables, fruits, whole grains, legumes and nuts
  • having a lot of starchy food as bread and pasta
  • replacing bad fats with natural such as olive oil
  • eating fish at least twice a week
  • using herbs and spices
  • eating less meat
  • moderated drinking of red wine

Mediterranean diet pyramid

mediterranean-food-pyramid-Medigoo The pyramid consists of three main levels - what you should eat every day, every week, and once or twice a month. You should eat every day:
  • whole-grain bread or bran cereal, pasta from durum wheat, different cereals (except semolina), potatoes; try to eat starchy foods in the morning
  • fruits and vegetables, preferably raw, don’t overdo with very sweet fruits
  • yogurt and cheese in a variety of forms, preferably without sugar
  • olive oil
  • legumes and nuts
  • herbs and spices
  • drink 6-8 glasses of pure water
  • permissible to drink a glass of red wine during one of the main meals
You should eat every week:
  • sea fish;
  • poultry or rabbit;
  • eggs;
  • candy and other goodies.
A couple of times a month you can eat red meat. You should not eat preservatives, products with dyes, sweet wine, sugar should be replaced with honey, but still don’t eat it very often. Do not get carried away with fatty cheeses and butter. Don't rush to lose weight quickly - this diet is good because it heals the body, it helps to adjust metabolism and get back into shape gradually, but for a long time. Basically, you need to base your meals starchy carbohydrates (rice, pasta, bread, potatoes), add at least 5 portions of fruits and vegetables per day, have some lean protein (meat, fish, eggs), and include milk and dairy products. Approximate menu for the day: Breakfast: yogurt with fresh fruit or whole-grain toast with peanut butter (jam without sugar), or an omelet. Snacks: vegetable salad, or a handful of nuts, or a sandwich with tuna or soft cheese. Lunch: pasta from durum wheat with salad from fresh vegetables, or low-fat soft cheese with a thin cake or chicken breast with salad. Dinner: choose from the lunch menu.


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