What is the Mediterranean Diet?
A diet refers to the food and drinks a person consumes daily and the physical and mental circumstances that surround the user and how it is connected to eating. It also describes as a fixed planning whereby eating and drinking a certain amount of food is involved in order to follow a particular lifestyle or achieve weight loss.
It is a healthy food plan that focuses on the nutritional aspect of the people because it draws together the common food types and healthy habits and traditions of this region and they include Greece, Southern Italy, Crete, and nowadays Portugal one cannot give exact nutritional value on the Mediterranean diet because of the different varieties of cultures and traditions in this region
People from this region have a low risk of getting diseases such as heart disease, Alzheimer’s because they are very healthy and they stay clear off unhealthy food fats
Foods that are included in this Mediterranean diet; Vegetables such as eggplants, cauliflower, tomatoes, fennel, spinach and kale, olive oil, sesame seeds, almonds, legumes and beans such as lentils and chickpeas, herbs and spices such as parsley, rosemary and oregano, whole grains, seafood, high-quality pasture-raised poultry, eggs, cheese, goat milk and probiotic, plenty of fresh water and a glass of wine.
Features of a Mediterranean Diet
It is made using a simple preparation using the simplest ingredients as possible.
They use olive oil as the main fat for cooking all the dishes and also as an ingredient because of its tangy taste it can be incorporated into salads to complement the dish
In Mediterranean dishes, meat such as pork, mutton, beef are grilled and is usually limited because of their primary source of protein in kinds of seafood and is one of the most common ingredients in most of their dishes
The Mediterranean diet is dominated by mostly fruits and vegetables which are a healthier option and are usually presented in forms of salads and each meal should incorporate at least 100 g of leafy greens, tomatoes and other vegetables each
It ensures that you take at least 250 grams a serve per week and at least two servings of 150 to 200 grams of fish and that includes oily fish. Incorporate 200 grams of yogurt a day and 30 to 40 grams of cheese per day
Eat sweets or sweet drinks for a special occasion only
They can be easily be prepared by people who are self-conscious of what they put in their bodies.
It always consists of good ingredients, simple instructions on how to prepare them and also has a great taste.
It includes red wine which is drunk in moderation and that means no more than five ounces a day for women and five to ten ounces a day for men.
When looking to make a dessert they consist of fruit salads and limiting high saturated fats.
When consuming eggs it should be no more than four times weekly.
Advantages of a Mediterranean Diet
It helps reduce the risk of heart disease because it incorporates food that lowers cholesterol levels because bad cholesterol clog up arteries with fats
It helps improve mortality level and reduce cancer, especially in women when they incorporate this with nuts and virgin oil they reduce the risk of breast cancer. When compared with American diets this diet is very low in sugar and are free from GMO and, flavor enhancers, preservatives and artificial ingredients which includes corn syrup that has a high fructose level and they tend to incorporate natural sweetness such as jaggery and honey
It helps to protect your health against respiratory diseases such as rhinitis, asthma, respiratory allergies because it has a protective element against lung infections. The Mediterranean diet should be fiber-based which will help in promoting digestion and reduce the risk of bowel cancer and cardiovascular diseases.
It provides vitamins and minerals because the Mediterranean diet consists of vegetables and fruits that help in regulating the bodily processes
It promotes the moderate consumption of cows, sheep and goat cheese in order to get healthy fats and cholesterol. The fish in the dirt are locally caught such as sardines, herring, trout, mackerel and they tend to lower the need to over consume red meat instead lean on foods that are lighter and healthier especially for people looking to lose weight and improve their cholesterol levels and also boost full omega and fatty acids levels
This Mediterranean diet helps you to lose weight in a healthier way by incorporating high-quality protein foods to make you feel full for longer by introducing nutrient-dense foods and eliminating fat intakes. The healthy fatty acids from food from free-range meat, fish, and dairy products help your body manages the weight, control blood sugar and improve your energy and mood levels
The Mediterranean diet tends to incorporate olive oil which is very beneficial in lowering hypertension because it makes nitric oxide which is bioavailable and that ensures that the arteries of the heart are clear and well dilated. It also helps in promoting the oxidation effects and improves endothelial function
It helps by promoting balanced sugar and healthier management of weight by improving the protective effect on cancer cells by lowering the oxidative stress and inflammation. It helps prevent diabetes by controlling excess insulin because it helps in controlling the hormone that is responsible for blood sugar levels and weight gains by helping the body burn fat and produce more energy by regulating blood sugar levels with whole foods rich in fatty acids that are healthy, good quality protein and carbohydrates which are low on calories.
The Mediterranean diet helps to maintain the balance of keeping the body in good hormone levels and keeping the energy levels up because it tends to be high in fat and lower in saturated fat. The diet helps prevent spikes of blood sugar levels which reduces mood levels, improve memory and might be a great way of treating Alzheimer’s disease because it helps to destroy the negative effects of free radicals, inflammation, toxicity, poor diet that contributes in impaired brain function. This diet helps reduce the rate in Alzheimer’s.
How to Use this Mediterranean diet
Ensure that you get seven to ten servings of vegetables which have to be plant-based and fruits. Ensure your carbohydrates are whole grain and that includes rice, cereal, bread, pasta product.
When choosing to eat nuts for example walnuts, peanuts, pistachios, almonds ensure that the nuts and you want to make butter ensure that they don’t have hydrogenated fat added but blend your own butter at home to slather on top of your slices of bread
Instead of using butter and margarine while cooking use olive oil which is a healthier replacement. Avoid fried fish unless cooked with a small amount of canola oil but opt to buy fish such as herring, mackerel, salmon, trout, twice a week and incorporate into your Mediterranean diet.
Avoid high-fat diets such as sausage, bacon, and red and substitute with fish and poultry. Also, ensure while taking dairy it is low in fat as a free fat yogurt, low-fat cheese, skim and reduce products with a higher fat content such as ice-cream, whole milk.
With a meal incorporate a glass of wine or a non-alcoholic purple grape juice.
Line a baking sheet with paper towels. Lay zucchini slices flat in a single layer onto the prepared baking sheet. Sprinkle each side with 1/4 teaspoon salt; let stand 15 minutes.
Heat olive oil in a large skillet over medium heat. Add Italian sausage and cook until browned, about 3-5 minutes, making sure to crumble the sausage as it cooks; drain excess fat.
In a medium bowl, combine sausage, ricotta, Parmesan, egg, basil, and garlic; season with salt and pepper, to taste.
Preheat oven to 400 degrees F.
Spread 1 cup marinara sauce onto the bottom of a 1o-inch oven-proof skillet; set aside.
Spread 1 tablespoon ricotta mixture evenly along each zucchini slice; sprinkle with 1 tablespoon mozzarella cheese. Roll up and place in the prepared skillet; repeat with remaining zucchini slices and filling. Top with remaining 1/2 cup marinara sauce and sprinkle with remaining 1 cup mozzarella.
Place into oven and bake for 25-30 minutes, or until lasagna rolls are heated through and the cheese are beginning to brown.
The average Mediterranean diet costs closer to $16 per day per person for about 2,000 calories and they will vary depending on the guidelines a user may decide will be suitable for them and their needs. It is recommended that one uses the links provided in order to get what one needs to start this journey
Conclusion on the Mediterranean diet
This Mediterranean diet to be able to succeed solely depends on you. Not every diet is effective for every person. You have to be willing to stick to a healthy lifestyle that will help you make healthier choices and curb off the unhealthy ones. You should start small if you believe this healthy diet will work for you do not remove every bad food at once because you might end up backsliding but gradually remove and get used to the routine.
Alexa Bauer has a Master’s degree in nutrition from the University of Maryland and works as a full-time researcher at Swol Headquarters. Alexa Bauer spends her spare time blogging about cardiovascular health and nutrition. She’s specialized in weight loss.