Adopt Mediterranean diet: A healthy way to a loving firstname.lastname@example.org
Don’t we all contemplate of being healthy? Isn’t being free of all the diseases, what all our hearts desire for? Here we are with the relief to all these stumbling blocks. Mediterranean diet has been one of the most healthy and nutritious diet. It has its base laid to fruits and vegetables. This diet is for people who are in search for a heart healthy diet routine. This diet is also recognized by the world health organization. It was proposed in 1960 in the book named how to eat well and stay well. Ancel Keys and Margaret were the writers of this book. Mediterranean diet also helps in losing weight along with reducing the risk to heart attack, strokes and type 2 diabetes.
KNOWING EVERYTHING ABOUT MEDITERRANEAN DIET
The Mediterranean diet gets its origin from the countries enveloping the Mediterranean Sea. The lifestyle and eating habits of the inhabitants has inspired the aspects of this diet. It was observed that these people were healthier than rest of the world. Thus, this diet plan owes a great deal to these people. This diet involves the consumption of vegetables, fruits, seeds, whole grains, olive oil, healthy fats and nuts. Consumption of fish and poultry is recommended on a weekly basis. It also includes limiting the portions of red meat and moderating the intake of dairy products. It also includes physical exercise and a glass of red wine
HOW TO FOLLOW THE MEDITERRANEAN DIET?
Though there is no fixed method of following this diet plan there is a set of do’s and don’ts. These do’s and don’ts cascade the castle of Mediterranean diet. I am sure the news of flexibility gives a sign of relief in the heart of the readers. Let’s now move on to the discussion of this diet without wasting any time.
CONSUME HEALTHY FATS
As unhealthy fats such as the trans fat and HDL result in heart and weight related issues, it is very important to avoid them. All we have to do is to take small steps to pick the healthy ones in place of these.
Avocados, virgin olive oil, avocado oil and olive.
ACCELERATE THE INTAKE OF FRUITS AND VEGETABLES
Fruits and vegetables contain several nutrients and vitamins necessary to keep us healthy. So it is very important to consume these in proper amount. Also, plant is the base of the Mediterranean diet. Let’s pledge to pick an apple instead of a chocolate bar the next time we have an urge for snack.
The sources of vegetables include- Tomatoes, sprouts, spinach, cabbage, Brussels, bottle guard, cucumber, cauliflower, onion, lady finger, beat root, etc.
The sources of fruits include- banana, dates, grapes, apple, papaya, orange, watermelon, pears, peaches, strawberries, cherry, etc.
TURN DOWN THE QUANTITY OF RED MEAT
Red meat not only contains fat but also possesses that extra ounce of cholesterol to it. However, you are free to eat red meat occasionally.
Chicken, turkey, quail, duck, etc.
EAT WHOLE GRAINS
Whole grains are very healthy and these serve great purpose for snacks.
Barley, corn, whole grain, oats, rye, buckwheat, pasta, brown rice, brown rice, etc.
ENGROSS SEA FOOD
This diet allows the consumption of seafood and fishes on an average of two days a week.
Mussels, salmon, shrimp, crab, oysters, tuna, clams, mackerels, trout, sardines, etc.
IMBIBE SOME RED WINE
One good thing about this diet is that it permits the consumption of red wine. However, it should be avoided by people having drinking issues. Also, it only allows one glass of red wine per day. Increased consumption can bring home repercussions. Along with this plenty of water should be imbibed. Tea, coffee and juices with limited amount of sugar content are also allowed.
USE SPICES FOR FLAVOURING
Pepper, turmeric, garlic, ginger, mint, sage, basil, cinnamon, rosemary, nutmeg, etc.
MODERATE THE INTAKE OF DAIRY PRODUCT
Dairy products should be consumed on a moderate level and not on a level higher than this.
Cheese, curd, milk, yogurt, etc.
INDULGE IN PHYSICAL EXERCISE
The Mediterranean diet also suggests physical exercise. Exercising not only helps in losing weight but it also keeps our body functions efficient.
However, these guidelines can be adjusted and altered based on an individual’s preferences. This makes it one of the most desired diet plans. While following this diet added sugar, refined grains, trans fat, refined meat, processed meat and highly processed food should be avoided. With eating healthy and nutritious food this diet holds the top most position in the list of diets. Small sacrifices are mandatory for a result worth our life. Thus, the Mediterranean diet won’ be a disappointment.