According to the American Heart Association, there is
no one Mediterranean diet, but a Mediterranean dietary
lifestyle based on country of origin. It is important to
note that, compared to a typical American diet, the Mediterranean
diet focuses on what you can have instead of what you can't
have.
The good news is that you don't have to travel to the
Mediterranean to "Mediterrexperience" the benefits because
it is simple to adopt it into your daily life. A typical
meal would include larger amounts of fresh vegetables,
fresh fruits, legumes, seeds, olive oil, whole grains,
pasta, cereals, moderate amounts of wine and fish, poultry,
eggs, dairy and red meat. Just like any other balanced
diet, a Mediterranean lifestyle also includes regular physical
exercise.
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FRUITS AND VEGETABLES: A variety
of fresh
fruits and vegetables is a
staple of the Mediterranean
diet. |
Why should you adopt this diet into your own life?
Fresh, healthy foods. Experts say that a diet high
in fruits, vegetables, nuts, and seeds that are rich in
vitamins, minerals, and antioxidants may aid in protecting
against cancer, obesity, heart disease, type 2 diabetes,
Alzheimer's and other chronic diseases.
Healthy fats. Studies show that a diet
high in healthy fats, coming from fish and nuts,
but low in saturated fat can reduce the risk of diseases,
such as heart disease, stroke and cancer. Remember
that fat, in excess, even healthy fat, can have negative
impacts.
Fiber. The Mediterranean diet is high in fiber, which
may help reduce the risk of type 2 diabetes by slowing
down digestion and preventing swings in blood sugar.
Portion control focuses on high-nutrient foods in small
amounts. Eating these foods should keep you full longer,
helping to maintain a healthy weight.
Veggie love. Diets that emphasize vegetables over meat
have been connected with lower risks of heart disease,
diabetes and cancers.
Exercise. Remember that a healthy lifestyle doesn't only
survive on good eating habits, but also regular physical
exercise. Physical exercise is an important part of this
diet and a healthy lifestyle.
Remember, the Mediterranean diet is not just a diet, but
also a lifestyle and it includes healthy eating habits,
regular physical exercise and enjoyment of life.
