Mediterranean diet

Mediterranean diet: principles, menu and advantages

The Mediterranean diet is one of the most popular diets in the world, which is based on the principles of a balanced and varied diet typical of Mediterranean countries. It includes many healthy foods, such as fresh vegetables and fruits, fish, olive oil, and limiting the consumption of meat and fatty foods. In this article we will look at the basic principles of the Mediterranean diet, an example menu and its benefits.

Principles of the Mediterranean Diet

1. Eating fresh vegetables and fruits. Vegetables and fruits should make up a significant part of the daily diet. Vegetables can be consumed either raw or cooked. Fruits can be eaten either separately or in the form of juices.

2. Eating cereals and bread. Cereals and breads should be whole, not refined. They can be consumed for breakfast or as a component of lunch and dinner.

3. Eating fish. Fish is one of the main sources of protein in the Mediterranean diet. It is advisable to eat fish at least four times a week.

4. Limiting meat consumption. It is recommended to eat lean meat no more than twice a week, red meat no more than three.

5. Consumption of dairy products. It is better to use yoghurts and curdled milk instead of whole milk and dairy desserts.

6. Consumption of olive oil. Olive oil is one of the main sources of fat in the Mediterranean diet.

7. Drinking wine. It is recommended to drink one glass of wine with each meal.

Mediterranean Diet Menu Example

1. Breakfast: some fruit, some fresh bread and fruit juice or water.
2. Second breakfast: salad with tuna, anchovy and olives, sprinkled with olive oil, several glasses of water.
3. Lunch: Large bell pepper stuffed with rice, minced meat, tomatoes and herbs, drizzled with olive oil and baked. Salad and fresh bread. You can drink it with a glass of red wine.
4. Afternoon snack: apple and walnuts.
5. Dinner: mushroom soup seasoned with olive oil, steamed fish fillet, fresh salad.

The benefits of the Mediterranean diet

The Mediterranean diet has many health benefits. It helps lower blood cholesterol, improve the functioning of the cardiovascular system and reduce the risk of developing cardiovascular diseases. In addition, the Mediterranean diet may help fight excess weight and reduce the risk of cancer.

The Mediterranean diet also provides many meal options, making it attractive to those who want to follow a healthy lifestyle. Due to its popularity, Mediterranean cuisine can be found in most restaurants and cafes.

In conclusion, the Mediterranean diet is an excellent choice for those who want to follow a healthy lifestyle and improve their health. It provides a variety of healthy products and meal options to help you achieve your desired results and enjoy delicious, varied foods.