Updated: Apr 8
I have talked to thousands of experts over my 28 year journalism career. For many of those years I was a health
reporter; I love learning about how we can be healthier and how we can improve our wellbeing. Today's podcast focused on weight loss click here to listen. My friend Dr. Michael Snyder talks about how we try the new "fad" diets and we may drop a few pounds but in the long run, the only diet that works is this one. Listen to the episode to learn more. Dr. Snyder is motivating and full of tips.
ALL YOU NEED TO KNOW ABOUT THE MEDITERRANEAN DIET
"Let food be thy medicine and let thy medicine be food." (Hippocrates)
You’ve probably heard of the Mediterranean Diet, which is a nutritional model, a Unesco heritage, inspired by the typical diet of Southern Italy, Spain and Greece and includes precisely the foods of which these lands are rich.
In this article we will find out why it is such a popular diet all over the world and I will provide you with a typical day's menu, based on this diet and the list of foods you can buy to get maximum benefits.
WHY IS THE MEDITERRANEAN DIET CONSIDERED A SUSTAINABLE FOOD PLAN?
Eating healthy also means taking care of our planet, our food choices have a great impact on ecology and the Mediterranean Diet, in addition to being one of the healthiest, is also the most sustainable.
Here are some examples:
⦁ Cereals, fresh or dried fruit, legumes and vegetables are the basis of this diet and the use of natural resources and gas emissions for crops are significantly lower than a diet based on meat and animal fats.
⦁ The Mediterranean Diet involves the use of seasonal foods, basically, you should eat, what Nature offers at that particular time of the year. By doing so, greenhouse cultivation and the related impacts on the environment are reduced.
⦁ This food plan includes more moderate portions and consumption of whole and under-processed or processed foods.
FOOD PYRAMID MEDITERRANEAN DIET
Foods to be consumed at each meal: 1-2 portions FRUIT, more than 2 portions of VEGETABLES, 1-2 portions of BREAD, PASTA, RICE, COUS COUS.
Daily consumption: 2-3 servings of MILK AND DERIVATIVES, 3-4 servings of OLIVE OIL, 1-2 servings NUTS AND SEEDS, Herbs, spices, garlic and onion for flavoring.
Weekly consumption: 1-2 portions POULTRY, 2-3 portions FISH, CRUSTACEANS AND MUSSELS, 2-4 portions EGGS, 2-3 portions LEGUMES, 0-1 portion of SALAMI, 0-2 portions RED MEAT, 0-2 portions of SWEETS.
It is also advisable to exercise daily, drink lots of water and consume wine in moderation.
A TYPICAL DAY WITH THE MEDITERRANEAN DIET:
Cup of milk + slice of bread with unsweetened jam + a fresh fruit of the season.
fresh seasonal fruit + 3 almonds
boiled potatoes + green beans + lean white meat + wholemeal bread.
MID AFTERNOON SNACK
seasonal fruit + 1 low-fat yogurt
Pasta and legumes lean fish + fresh tomatoes.
This is just an example of what and how much you can eat with the Mediterranean Diet. The choices and combinations are many and satisfy all palates.
Choose quality products and maintain moderate quantities.
- White and lean meat
- Fish (tuna, mackerel, swordfish, cod and bluefish)
- Fresh eggs
- Low lactose cheese
- Milk (preferably from goat or from organic farms)
- Natural yogurt
- Seasonal vegetables and fruit
- Wholemeal bread and pasta
- Brown rice
- Other cereals such as spelled and barley
- Olive oil
- Spices and herbs
- Various seeds (flax, pumpkin, sunflower and pine nuts)
- Dried fruit (almonds, walnuts, hazelnuts, cashews)
- Legumes (beans, lentils, chickpeas and peas)
Advantages to this way of life:
Reduces the risk of cardiovascular and metabolic diseases.
Delays aging, improving the quality of life.
Reduces and maintains a healthy body weight.
Nourishes the body by providing all the essential nutrients.
See you soon!