The Best Mediterranean diet plan
The Mediterranean diet plan , it’s a very popular diet.
In recent years, the incidence of chronic diseases such as heart disease, cancer, hypertension and diabetes is also increasing.
The formation of these diseases is chronic and long-term, and the control and treatment are also long-term, in which diet and nutrition play an important role.
There is a growing recognition that it is eating habits, not specific foods, that are responsible for these diseases.
The Mediterranean diet is not a specific diet
As the name implies, the “Mediterranean diet” is the diet of people in the Mediterranean region.
However, there are as many as a dozen countries in this region of the Mediterranean. There are also considerable differences in culture, ethnicity, religion, economy and other aspects between these countries and different regions of the same country, which make their dietary habits different.
That said, there is no single “Mediterranean diet” recipe.
Mayo Clinic, a famous American medical institution, summed up the characteristics of the “Mediterranean diet” as follows:
Foods based on plant-based foods such as fruits, vegetables, whole grains, legumes and nuts;
More olive oil in cooking oil instead of butter;
Use plant spices and spices instead of salt in cooking;
Limit red meat, such as pork, beef and lamb, to a maximum of a few servings per month;
Eat fish and poultry, such as chicken, duck and goose, at least twice a week;
It’s ok to drink red wine in moderation, but if you don’t have the habit or inclination, don’t drink it.
In addition, the Mediterranean diet emphasizes the importance of exercise and eating with family and friends.
The Mediterranean diet, does it really work?
Many large epidemiological studies have found that the Mediterranean diet is indeed beneficial to health.
Analysis based on more than 1.5 million people showed that the Mediterranean diet helped reduce the risk of death from heart disease and cancer, as well as the incidence of Parkinson’s disease and Alzheimer’s disease.
Is there a downside to the Mediterranean diet?
Most features of the Mediterranean diet are consistent with modern nutrition recommendations for a healthy diet. However, there is a lack of clear scientific evidence that each of these traits is good for health. The American Heart Association, for example, argues that the Mediterranean diet’s relatively high proportion of calories from fat – mainly unsaturated fat – has contributed to the rise in obesity rates in these countries, although it does not increase the risk of heart disease. Obesity is also a growing concern in the Mediterranean.
How to customize a Mediterranean diet plan that suits you
- Eat more vegetables, fruits and whole grains
Make these plant-based foods the majority of your diet. For foods, try to eat fresh and lightly processed foods instead of heavily processed foods.
- Snack on nuts in moderation
Nuts and seeds such as melon seeds and sesame seeds can be used as snacks and are rich in dietary fiber, protein and unsaturated fat. When choosing these foods, look for simply processed ones that avoid salt and sugar.
- Avoid saturated fats
Lard, butter, butter and cream are common sources of saturated fat. The Mediterranean diet is heavy on olive oil, which is too expensive for Chinese residents and of questionable quality. Oils high in monounsaturated fats, such as double-low canola, are an economical alternative to olive oil in cooking. Tea seed oil, corn oil, sesame oil, sunflower oil and soybean oil are also available.
- Minimize salt and sugar for flavor
You can use other spices and spices to improve the flavor of food, such as pepper, aniseed, Chinese prickly ash, chili, mushrooms, tangerine peel, cinnamon…
Eat plenty of fish at least twice a week
But pay attention to the source of fish to avoid heavy metal contamination. Try to use steaming, stewing and other cooking methods, avoid deep frying and other high temperature oily cooking methods.
- Limit red meat consumption
Cut down on red meat such as pork, beef and lamb to no more than a few times a month. Use chicken, duck, fish and so on instead of red meat. Avoid highly processed red meats, such as ham sausages, sausages, bacon, cured meats, canned meats, etc.
- Eat low-fat dairy products in moderation
Such as low-fat milk, yogurt, cheese and so on.
- About drinking
People who have no drinking habit should not drink for the “Mediterranean diet”, and those who have a drinking habit should control to “moderate”.
This is how you customize your own Mediterranean diet plan. Get better health
