The Mediterranean Diet
The Mediterranean Diet is a healthy eating lifestyle inspired by Mediterranean countries such as Greece, Italy, France, and Spain. Its core principles are a sustainable, balanced diet consisting of fruits, vegetables, whole grains, legumes, nuts and seeds, lean proteins, and healthy fats.
Core Principals
° Plant Based Food: Focus on vegetables, fruits, whole grains, legumes, nuts, and seeds as the dietary staples.
° Healthy Fats: Olive oil is the primary fat source, with moderate consumption of fatty fish, rich in omega 3 fatty acids.
° Protein sources: Lean proteins like fish and poultry, with limited red meat consumption. Plant based options are whole grains, beans, legumes, hemp hearts, nuts, tofu, and more.
° Moderate Dairy: Includes yogurt and cheese in modest amounts.
° Herbs and spices: Used instead of salt to enhance flavor.
Beverages
° Water is the main beverage, with moderate consumption of wine (optional) during meals, typically no more than one-two glasses per day. 3. Lifestyle focus:
Lifestyle focus
° Meals are enjoyed socially, fostering a sense of community.
° Regular physical activity as an integral part of the lifestyle.
Health Benefits
° Associated with improved heart health, reduced risk of chronic diseases like type 2 diabetes and certain cancers, better weight management, and enhanced brain function.
The Mediterranean Diet is recognized for its flexibility and sustainability, making it a widely recommended approach to healthy living. It is more of a lifestyle than a strict diet, emphasizing balance, variety, and enjoyment of food.