The Mediterranean diet has been widely touted for its merits and virtues for health and weight maintenance. The main lines of this feeding method 😉.
The Mediterranean diet is based on the diet of the Greeks, Cretans and Italians of southern Italy (Naples, Sicily, etc.) around the 1960s, the period during which the rates of chronic diseases were lowest in the world.
Fifteen years ago, when low-fat or low-fat diets and foods were in fashion, Oldways, a non-profit organization, created the pyramid of the Mediterranean diet. Its goal? Promote healthy eating habits. Rather than avoiding fats in general, they wanted to offer a healthier alternative by demonstrating and promoting the importance of including “good” fats (poly and monounsaturated) in our diet, especially olive oil.
Over the years, scientific studies have confirmed the virtues of this diet. Not only would it be able to protect us from cardiovascular disease, depression, Parkinson’s and Alzheimer’s, reduce our risk of cancer, diabetes, degenerative and inflammatory diseases, but it would also be beneficial for cut!
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By incorporating these eight simple tips into your daily diet, everyone can benefit from the benefits of the Mediterranean diet.
1. Eat several servings of fruits and vegetables per day
Health tip: fill half the plate at lunch and dinner with vegetables and include three fresh fruits a day.
2. Add pulses, nuts and seeds to the menu
Health Tip: Add at least a tablespoon of ground flaxseed for breakfast, one or two small handfuls of plain almonds or walnuts as a snack, and chickpeas, lentils, red, black or white beans to your rice , your soups and salads at meals.
3. Extra virgin olive oil (unrefined) remains the main source of fat
Health tip: use extra virgin olive oil for cooking, drizzle steamed salads and vegetables with a good drizzle of olive oil, replace the butter on the bread with a mixture of olive oil and balsamic vinegar! The Mediterranean version of garlic butter bread? Toast a slice of bread, cut a clove of garlic in half and rub the top of the bread, then drizzle with olive oil and a touch of sea salt!
4. Eat whole, unrefined grains
Health Tip: have spelled, flaxseed or whole wheat bagels from Fairmount Bagels in your kitchen, a line of Catelli Healthy Harvest whole wheat or multigrain pasta, homemade breadcrumbs with dry leftovers whole grain breads passed through the food processor, wild rice and brown rice, cornmeal (polenta), quinoa, bulgur and whole wheat couscous (for healthy accompaniments in a jiffy), buckwheat and whole wheat flour to enrich with fiber and nutrients my baking recipes based on white flour and finally, 100% whole wheat sliced bread (minimum 3 to 4 g of fiber per 70 g serving) for the sandwiches!
5. Include fish, seafood and poultry regularly
Health Tip: favor at least two meals a week based on fatty fish (salmon, trout, sardines, mackerel, anchovies, etc.) and opt more often for skinless thighs and drumsticks, turkey breasts skinless and extra-lean ground turkey.
6. Consume meat occasionally, especially red meat and cold meats (cold meats, sausages, etc.)
Health tip: ideally, limit red meats to three meals per week (otherwise, never exceed five meals per week), always favor lean cuts and avoid as much as possible deli meats and any product that may contain them.
7. Cheeses and yogurts are preferred as sources of dairy products
Health tip: light cheeses (maximum 20% fat) and fat-free yogurts rich in probiotics (Activia from Danone) are preferred. Rich in protein, they make excellent choices for snacks!
8. Consume wine regularly, but in moderation – especially with meals
Health Tip: maximum consumption of 4 ounces of red wine per day for women and two for men. Salute!
Essentially, these rules of the Mediterranean diet are the foundations of the diet advocated by the Alimentavie program.
In this case the term diet is not derogatory and does not imply dietary restrictions or deprivation. The Mediterranean diet focuses on foods and beverages beneficial to health, as well as the pleasures of the table, rather than the restrictions and frustrations often associated with contemporary weight loss diets.
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