- By admin
- March 29, 2016
- Comments Off on Mediterranean Diet Plan
In today’s age, sedentary lifestyle is making people prone to a number of diseases like obesity, heart ailments, diabetes to name a few. A lot of these diseases can be combated by consuming healthy foods. We are in such a pace that we tend to go towards fast foods, which are high in calories and have absolutely no nutrition. Keeping ourselves healthy should be our priority and it starts with eating and knowing the right kind of diet. In this article, we will talk about Mediterranean Diet plan which is considered by the researchers as a go to diet for healthy being.
Mediterranean diet is originally a diet consumed by the people of Greece, Italy and Spain. This diet generally includes whole grains, cereals, olive oil, fresh fruits & vegetables, fishes like salmon & tuna, dairy generally comprising of cheese & yogurt, wine etc. Research has shown that Mediterranean diet can significantly decrease the possibility of heart diseases. People following this diet are less likely to get affected by Alzheimer’s disease, dementia and cancer. It has also been found that people of that region are happier, stress free and lead a better lifestyle primarily due to healthier diet. So, let us have a look at what this diet has in store.
Olive oil is an important component of the Mediterranean diet plan. Olive oil is loaded with antioxidants. The best part about this oil is that it contains mono-unsaturated fatty acids & omega 3 fatty acids. These fatty acids are extremely healthy and do not cause cholesterol. So, replace your oils with olive oil. Other oils are high in saturated fatty acids which can lead to heart ailments in the long run. Olive oil can also be used as a topping for your salad or on your salmon.
Read more about the health benefits of olive oil.
Mediterranean Diet plan – Lean protein
Switch from the regular red meat to salmon or tuna. Red meat contains high amount of saturated fats and can harm your health. Whereas lean proteins are rich in polyunsaturated fatty acids and omega 3 fatty acids. Omega-3 fatty acids and selenium in salmon are helpful in restricting the metabolism of carcinogenic cells. Also the anti-inflammatory properties of salmon are helpful for the brain and nervous system. Don’t overdo your fish and have it not more than 5 servings per week.
Bowl full of veggies
Vegetables are the key ingredients of Mediterranean diet plan. Go for salads loaded with broccoli, carrots, beans, spring onions, lettuce, spinach etc. These vegetables provide high amount of fiber, carotenoids, isothiocyanates, potassium, calcium, magnesium, vitamins, phytates & protein. These nutrients can help you against diabetes, cancer and various chronic heart ailments. So, go for vegetable soups, sauté vegetables and green salads.
Whole grain cereals
Say goodbye to processed breads and have whole grain breads. Processed breads are low in nutritional benefits and increase sugar intake. On the other hand whole grain breads made from barley, quinoas are loaded with fiber. Go for oat meals, popcorns, whole wheat pasta and whole grain breads.
Fruits and fruits
Mediterranean diets are loaded with fruits. Eat whatever fruit you like. Consume bowl full of fruits. Fruits are rich in antioxidants, minerals and vitamins which enhance immunity and skin health.
Walnuts, almonds, pistachios are nuts that you can snack with when you are hungry. These have mufa, pufa and omega 3 fatty acids which have amazing health benefits.
It is recommended to consume wine regularly but in moderation. Antioxidant like Resveratrol in wine can prevent cancer and lower blood cholesterol. Acetylcholine is another nutrition in it which can enhance cognitive ability.
Note: Along with this diet it is recommended to exercise daily to live a healthier and stress free life.