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Living longer with Mediterranean diet
How to give a Mediterranean touch to a healthy diet?
Features Mediterranean diet
A Mediterranean diet
A Mediterranean diet is not only good for your health, it can also prolong your life. According to a U.S. survey of more than 200,000 men and 160,000 women.
The participants were given questionnaires on part include their eating and smoking habits. After five years were examined many of these people were deceased. It appears that the people most in eating a Mediterranean diet, about twenty percent less likely to die.
Smokers have a lot of benefit from a Mediterranean lifestyle. Especially if they have a normal BMI, overweight people do not appear to take advantage of a Mediterranean diet.
In the traditional Mediterranean diet plant foods are the foundation of every meal.
- Potatoes, bread, pasta or rice.
- Vegetables are abundant in Mediterranean dishes. Prefer simply prepared, fresh seasonal vegetables (300 g a day). All vegetables can be discussed.
- Take regular salad. Especially in the summer offers a variety of refreshment in a salad or after meals. A handful of nuts or seeds provide a healthy finishing touch.
- Fruit is the dessert of choice but also as between (2 to 3 pieces a day).
- Rediscover the many great culinary potential of legumes (eg lentils, chickpeas, split peas)
- The Mediterranean cuisine is not a vegetarian cuisine. Meat is allowed in moderation (100 g a day). Prefer lean meats like poultry. Occasionally an egg may also (0-4 a week). Replace meat with fish regularly (at least 2 times a week).
More fish and health - Olive oil is the main source of fat in the Mediterranean. However, it is not everything and you have to like all high-fat products sparingly efficient. Olive oil contains as any other kind of 100% fat.
More olive oil - Dairy products are essential as the primary source of calcium. Vary regularly with fresh cheese, yoghurt and other fermented milk products. Spicy yogurt sauces are not unknown in the south.
- Sweets with sugar or honey are limited to special occasions.
- In particular red wine is usually daily fare in the "Méditerrannée" but is increasingly used in moderate amounts and only at meal time (1 to 2 glasses a day). Excessive alcohol consumption is never justified.
More Wine (especially red) - Season with spices instead of salt or salt mixtures. Seasonings such as garlic, onions, lemon, rosemary, sage, thyme, parsley, basil and oregano give typical southern key.
More about garlic and ginger
The traditional Mediterranean diet is characterized by a culinary simplicity and a certain austerity.
To maximize the benefits of enjoying the original Mediterranean lifestyle, it is finally important to bring a certain regularity, tranquility and comfort in the meals.
In addition, regular exercise is necessary.
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The components of a Mediterranean diet: lots of fish, vegetables, fruits, beans, grains, nuts and olive oil.
Mediterranean diet also contains little dairy, potatoes (red) meat, alcohol and saturated fats.
