The Mediterranean diet structure combines the best of the cooking and eating methods of Italy, France, Greece, Spain and some other Mediterranean countries. The diet is characterized by olive oil, fruits, vegetables, nuts, legumes, fish, poultry, whole grain cereals and wine as the main ingredients. This recipe has a lot of heart-healthy fats that everyone can try.
Mediterranean diet recipe menu:
1. Fruits and vegetables. Eat more antioxidant-rich fruits and vegetables to promote cardiovascular health. Have a salad of leafy vegetables for dinner, plus a little shredded red cabbage and peppers, chicken breast and sunflower seeds; or make a shake with frozen mangoes, strawberries (bananas) and milk (yogurt) to enjoy after dinner.
2. Fish. To get protein and omega-3 fatty acids that promote cardiovascular health, replace meat with fish or other seafood at least two meals a week. The optimal number of meals: at least two servings of fish per week, about 90 grams each.
A wide variety of legumes are excellent sources of low-fat protein, vitamins, minerals and fiber. Optimal number of servings: eat legumes at least three times a week, half a cup to 2/3 cup each time.
4. herbal seasonings. Seasonings such as rosemary, oregano, thyme, fennel, cinnamon, cayenne pepper and garlic not only add flavor to the Mediterranean diet, but also contain many healthful antioxidants. For example, half a tablespoon of oregano contains the same amount of antioxidants as 3 cups of spinach. The most important thing to eat the number of: each meal to add, feel the right taste is appropriate.
5. Nuts and plant seeds.
Nuts and plant seeds contain a lot of look antioxidants and promote heart health monounsaturated only when, not only to stabilize blood sugar levels, but also to increase the feeling of satiety. However, these foods are high in calories, so be sure to eat with other foods when consumed. For example, almonds with steamed vegetables, walnuts with oats. The best quantity to eat: about 30-50 grams per day.
6. healthy fats.
The monounsaturated fats in olive oil and other healthy oils (such as sesame oil, canola oil, peanut oil, walnut oil, grapeseed oil, etc.) are very good for heart health, but one tablespoon of these fats contains about 120 kcal, so be sure to control the amount when frying or mixing salad. The best quantity to eat: 3-5 tablespoons per day.
7. whole grain cereals. These foods contain more vitamins, minerals and protein than refined flours, and are good for stabilizing blood sugar levels. Optimal number of servings: two cups per day.
8. wine. Wine is a signature component of the Mediterranean diet, and a glass of wine (especially red wine) with each meal is very beneficial for maintaining heart health. The best number of glasses to drink: one glass per meal is preferable. For women, excessive alcohol consumption increases the risk of stroke, breast cancer and high blood pressure.
Why should I learn from the Mediterranean way of eating?
1. To maintain a slim figure. A recipe rich in nuts, fats, fruits and vegetables, bread, and wine is how to keep a person slim body? It turns out that this recipe increases satiety and maintains a smooth blood sugar level. This way, you will no longer crave french fries, crisps and fast food. In a two-year study, people who adhered to a Mediterranean diet structure not only lost more fat, but kept up the gains they made after losing the weight. In contrast, low-fat dieters were not so lucky.
2. To have a healthy heart. Following a Mediterranean-style diet structure can eliminate various risk factors for heart disease, such as high blood pressure, high cholesterol, and high triglycerides. No study found that 605 patients who had their first heart attack had a 50% to 70 percent lower risk of heart disease, myocardial infarction, stroke and pulmonary embolism after eating a Mediterranean-style diet for four years. For example, fruits, vegetables, and legumes contain antioxidants to prevent atherosclerosis; fish food contains omega-3 fatty acids to reduce blood pressure, triglycerides and the risk of heart rate disorders; olive oil can reduce the “bad” cholesterol LDL levels; moderate alcohol consumption helps maintain heart health.
3. To prevent the development of glycosuria. In one study, 215 diabetic patients were randomly divided into two groups, one group ate according to the Mediterranean diet structure, the other group ate according to the low-fat diet structure. 4 years later, only 44% of the subjects in the Mediterranean diet group needed to take glucose-lowering drugs, compared to up to 70% of the low-fat diet subjects needed medication. The Mediterranean diet group also lost more weight. Other studies have also shown that Mediterranean-style recipes also help people with critical diabetes to return to normal blood sugar levels, thus preventing the onset of diabetes.
4. To improve vision. A Mediterranean-style diet plan can prevent fundus macular degeneration, a major cause of blindness in middle-aged and elderly people today. Studies have found that vegetables in the diet can delay the onset of this eye disease, and the omega-3 fatty acids contained in fish foods can prevent it altogether. Leafy vegetables also contain luteolin, which reduces the risk of cataracts and maintains retinal health.
5. To reduce the risk of Alzheimer’s disease. People who eat according to a Mediterranean-style diet have a 40% lower risk of developing Alzheimer’s disease; those who also combine exercise have a 60% lower risk of this disease.
6. To prolong life. Mediterranean recipes significantly improve health and reduce mortality from heart disease, cancer, Parkinson’s disease and Alzheimer’s disease by 9%. In addition, the healthy fats contained in the Mediterranean diet can eliminate inflammation, relieve rheumatoid arthritis pain and reduce the risk of amyotrophic lateral sclerosis by 60%.
The rules of the Mediterranean diet:
Keep in mind the proportion of food. Your diet should contain about 50% carbohydrates, mainly from vegetables, fruits, legumes and whole grain cereals; secondly, 35% fat, mainly from healthy oils, nuts, plant seeds and fish; and finally 15% protein, mainly from legumes, fish, nuts, dairy products, chicken and eggs.
2. Calculate the calories. In order to slim down and lose weight, women weighing 150 pounds (one pound is equal to 0.45 kilograms) should consume 1,400 kilocalories a day; in order to maintain their bodies, they should consume 1,800 kilocalories a day.
3. limit red meat and sweets. Daily calorie intake from saturated fat does not exceed 8%, which means that you can only eat about 90-120 grams of red meat per week, and try to reduce the intake of sweets; as an alternative food, you can eat some fresh or frozen fruit.
4. poultry, eggs and fish food can be eaten, but do not eat every day. Chicken, turkey or eggs are best eaten every other day, and fish food at least twice a week.
Drink low-fat or skim milk. Drink 2-3 servings (about 240 grams each) of low-fat or skim milk (yogurt) daily to get enough calcium and some other important nutrients.
Focus on healthy fats and carbohydrate foods. Most of the fat in your diet should come from natural foods, such as nuts, avocados, fish and olives. Carbohydrates should be based on whole grain cereals, white bread and rice and other foods can only occasionally eat.
