A Mediterranean-style diet comes from the traditional eating pattern of people from countries bordering the Mediterranean Sea. The diet refers to the traditional food cultures of the countries that surround the Mediterranean Sea, including Greece, Italy, Spain, Morocco, Egypt and Lebanon.
The Mediterranean diet is a primarily plant-based eating plan that includes:
*Vegetables
*Fruits
*Extra virgin olive oil
*Wholegrain breads and cereals
*Legumes or beans (e.g. chickpeas, kidney beans or lentils)
*Nuts and seeds
*Onion, garlic and other herbs and spices (e.g. oregano, coriander, cumin etc.)
Other foods like animal proteins are eaten in smaller quantities, with the preferred animal protein being fish and seafood.
Mediterranean diet emphasis on healthy fats. Olive oil is recommended as the primary added fat, replacing other oils and fats (butter, margarine). Other foods naturally containing healthful fats are highlighted, such as avocados, nuts, and oily fish like salmon and sardines; among these, walnuts and fish are high in omega-3 fatty acids.
The Mediterranean Diet also encourages cooking own meals, choosing seasonal ingredients and enjoying mealtime with family and friends. Traditionally, people living in Mediterranean regions have emphasized physical activity, social gatherings and relaxation along with a moderate consumption of wine with meals.
The Mediterranean-style diet is healthy because:
*It has a good balance of healthy fats
*It is high in fresh foods and has lower levels of highly processed foods
*It is high in fiber. This makes the diet filling without providing excess calories
*It is high in antioxidants and can reduce inflammation in the body
The Med Diet is rich in nutrients that are associated with good heart health, like fiber, antioxidants, vitamins, minerals and healthy fats. With that, the Mediterranean Diet has been shown to help protect against cardiovascular disease. The Mediterranean diet also has been shown to reduce the burden, or even prevent the development, of breast cancer, depression, colorectal cancer, diabetes, obesity, asthma, erectile dysfunction, and cognitive decline.
Main food in Mediterranean diet
