The Mediterranean Diet: The 10 Basic Foods
Do you know the foods that underlie this diet? Without a doubt, this cultural heritage conveys healthy eating habits, which you need to know if you want to start following the Mediterranean diet. For this reason, below we will tell you everything you need to know about it.
Famous all over the world, the Mediterranean diet has occupied the first place among the healthiest diets in the world. If you have decided to change your eating habits, read on and discover the foods that are the basis of this type of diet.
Benefits of the Mediterranean diet
The Mediterranean diet has become one of the most famous in the world, precisely because of the great benefits it offers to health. Below, we see the main ones:
1. Reduction of the risk of suffering from cardiovascular diseases
A study conducted by Harvard TH Chan School of Public Health revealed that women following the Mediterranean diet may have a 25% lower chance of suffering from cardiovascular disease over the next 12 years. These eating habits are associated with a reduction in “bad” cholesterol (LDL) levels.
2. Greater longevity
These eating habits appear to be associated with increased longevity, according to data obtained from research performed by the Harvard School of Public Health and the University of Athens Medical School.
3. The Mediterranean diet could contribute to the prevention of cognitive impairment
The results of a 2015 study report that the elderly population following the Mediterranean diet shows an improvement in cognitive functions.
Another study revealed that good eating habits could slow some brain changes that would lead to the premature development of Alzheimer’s.
4. It could protect you from the risk of cancer
In 2017, researchers found evidence that high adherence to this diet could reduce the incidence of cancer, especially colorectal cancer. In addition, a slight decrease in the incidence of breast cancer was observed.
How to approach the Mediterranean diet?
The first step to approach the Mediterranean diet is to know its pillars, that is, those foods from which it is composed and which make it one of the healthiest choices in the world. Let’s see them below:
1. Olive oil: the favorite fat
Rich in vitamin E, monounsaturated fatty acids and antioxidants, olive oil is the oil par excellence of the Mediterranean diet. It is used to dress salads, to fry, to accompany slices of bread and for everything that requires some type of fat to be seasoned or to cook!
If you are thinking of following this type of diet, abandon the butter and consume olive oil.
2. Daily consumption of foods of plant origin
The consumption of vegetables, fruit, legumes and dried fruit is expected on a daily and regular basis, due to their contribution of minerals, vitamins, fibers and antioxidants. Indeed, according to the food pyramid of the Mediterranean diet, each main meal should include:
- 1-2 portions of fruit
- More than 2 servings of vegetables, raw or cooked. At least one raw serving per day should be preferred.
3. The Mediterranean diet includes the daily consumption of cereals
We recommend one or two portions of cereals, preferably whole, to be included at every meal; the options are rice, pasta, bread, couscous or other variations. The carbohydrates obtained from these foods provide the energy needed to get through the day.
4. Choose fresh and seasonal food
Buying and consuming local and seasonal products gives us the opportunity to enjoy their nutrients, flavor and aroma. Choose low-processed and seasonal foods: it is a healthy and eco-friendly option.
5. The Mediterranean diet provides for the moderate consumption of red meat
Due to the health problems that the consumption of animal fats can cause, a moderate consumption of red and processed meat is recommended. The consumption of saturated fats of these meats must be reduced, according to the Mediterranean diet.
6. Daily consumption of dairy products
Yoghurt and cheeses are part of daily life in the Mediterranean diet, and this is because they are a source of essential minerals, such as calcium and phosphorus, vitamins and proteins of high biological value.
7. Fish twice a week and eggs three or four
Approaching the Mediterranean diet it is important that you reduce the consumption of red meat in favor of fish (rich in Omega-3 fatty acids) and eggs, a source of quality proteins.
8. Pastry products and sweets: very limited consumption
It is not a question of completely eliminating sweets from your diet, but of remembering that the consumption of these products must be extremely moderate. In fact, it is recommended to consume less than two portions per week.
9. Water: the drink of choice
Water is a fundamental pillar of the Mediterranean diet and should be your favorite drink. Wine, however, is also part of this diet, but its consumption must always be moderate and not regular.
10. Exercise
Good nutrition isn’t the only secret to good health. Don’t forget to exercise every day and consistently to maximize the benefits of a healthy diet.
As you may have noticed, starting this type of diet involves making a series of changes in habits.
If you have any doubts about this, contact your doctor. He will be able to guide you on this path and will be able to help you create a menu based on your energy and nutritional needs.
