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What is a Mediterranean diet?Diet meal plan, explanation




What you eat It can be the key to your health and longevity. People living in countries adjacent to the Mediterranean have lower levels of heart disease and are more likely to live longer than Americans. Their diet may be credited.

The· Mediterranean diet Full of vegetables, fruits, whole grains and legumes. Minimize sugar, sodium, highly processed foods, refined carbohydrates, saturated fats, fats or processed meats.

To make it easier to understand, in 1993 the nonprofit Oldways partnered with Harvard University School of Public Health and the World Health Organization (WHO). Mediterranean diet pyramidA healthier alternative to the USDA Food Pyramid.

“Mediterranean diet Among the healthiest ways to eat, ”New York City-based registered dietitian and weight loss expert and co-author of“ Samantha Caseti ”Sugar shock“I said today.

“that is Plant forward diet It does not eliminate healthy fats. You can eat seafood, chicken and meat, but it’s not the center of the plate. And it celebrates the enjoyment of food, “she said.

What does the study say about the Mediterranean diet?

US News and World Report Evaluate the Mediterranean diet Overall the best It’s easiest to follow in 2018, 2019 and 2020.

“Health professionals love Mediterranean diets,” said Karen Ansel, a New York-based registered dietitian and author of “Diet.”Healing superfoods for anti-aging.. “

A diet may help you:

  • Focus your food choices on how to lose weight
  • Keep your heart Healthier brain
  • Protect yourself from cancer
  • Prevent or manage diabetes

“It’s very well studied compared to other diets — there are many studies,” said Cassetti.

Studies published in Nutrition and diabetes We analyzed the diets of more than 32,000 Italians over an average of 12 years. It found an association between a Mediterranean diet and low levels of weight gain and waist circumference loss.

The· American Heart Association It reports that a Mediterranean diet may help reduce excess cholesterol and keep blood vessels open.

Is a Mediterranean diet a good choice for you?

“It’s a healthy diet for almost everyone,” Ansel said. With the right food choice, it can be one of the best ways to lose weight. And even if you’re happy with your weight, it can work if you want to improve your overall health.

This is what people like about this diet:

  • It includes the size of the generous part. “If you like sitting and eating real food, you’ll be happy,” Ansel said. The foods it emphasizes are often high in fiber and water, which helps to give a feeling of fullness. And it contains healthy fats that promote satiety.
  • It offers many choices. You can eat many different foods with a Mediterranean diet. Sometimes lean meat and sweets are OK.
  • It encourages a plant-focused diet. “For those who are more interested in a plant-based diet, it focuses on semi-vegetarianism, but it does not exclude animal foods,” said Caseti. It’s also a good choice for vegetarians and vegans.
  • It supports a healthy overall dietary pattern. With a Mediterranean diet, you don’t have to count calories or track nutrients. You eat a selection from a large group of health foods.
  • It offers health benefits. A Mediterranean diet helps reduce the risk of healthy aging, heart disease and stroke, regulate blood sugar levels, fight cancer, protect against dementia, and improve gut microbiota.And a small study found that it might help Relieve the symptoms of depression..

If you are accustomed to eating meat and potatoes, or if you are accustomed to eating a lot of fast and convenience foods, we recommend that you gradually move to a Mediterranean diet.

If you are looking for a diet that offers many structures or specific dietary plans to lose weight, the Mediterranean approach may not be the ideal choice. Buying lots of fresh food and whole foods can be expensive.

What can I eat with a Mediterranean diet?

What is the Mediterranean Diet Food List?you are Meal base Around healthy fats like whole grains, fruits, vegetables, beans, nuts, seeds, legumes, herbs, spices, olive oil.

Mediterranean diet recipe Include fish and seafood at least twice a week. With a focus on chicken, eggs, cheese and yogurt, you can create recommended healthy dinner recipes daily to weekly. Lean meat and sweets are rarely included in Mediterranean diet recipes, and wine is reasonably permitted. Water is recommended.

The pyramids are built on physical activity and a shared diet — food is intended to be enjoyed with others.

Usually you may eat:

  • breakfast: Light rain of fruit and honey and Greek yogurt
  • lunch: Beds of non-starch vegetables such as lettuce, cucumbers and tomatoes, plus bean, olive and chicken salad
  • Dinner: Salmon, grilled broccoli, quinoa
  • snack: Vegetable stick and hummus

A Mediterranean diet looks like this:

Is the Mediterranean Diet Effective in the Long Term?

Yes. It can help you stay healthy and may also help you maintain a healthy weight. Talk to your doctor before starting a Mediterranean diet or any other diet. Your doctor can recommend the best diet plan for you based on your health needs.

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