The Mediterranean Diet, specified as the best overall diet in the US News World Report 2020, is the diet of people living in the region covering Spain, Portugal, France, Italy, Turkey and the Middle East. It is known that people living on the coasts adjacent to the Mediterranean Sea have less cardiovascular diseases and cancer than Americans, and that people living in these regions have a longer life expectancy. Do you think it's a coincidence that Americans who eat high saturated fat and fast-food diets have more heart disease, cancer and even less life than Mediterranean people who eat vegetables, fruits and olive oil?
The nutrients that make the Mediterranean diet the best diet in terms of being balanced, diverse as well as being sustainable. Although there is no single Mediterranean diet, these diets have common characteristics. The most common common feature is the use of high levels of olive oil. Mediterranean diet; It is a type of diet in which processed, additive-containing foods are consumed less, based on plant-based, seasonal and local foods. The traditional Mediterranean diet is high in vegetables, legumes, fruits, oilseeds, grains (mostly whole grains) and olive oil; moderate consumption of fish and wine with meals; It is a diet characterized by low intake of red meat, poultry, saturated fat. The biggest difference between the Mediterranean diet and the Western diet is the fat content and amount you consume. While the Western diet contains high amounts of saturated fat and refined carbohydrates; The Mediterranean diet is higher in monounsaturated fat.
For the first time, the Mediterranean Diet Pyramid, which was created in 1993 with the cooperation of Harvard Public Health and the World Health Organization, has been modified with current research, and suggestions have been made about which food and how much we should consume. There are plant-based foods at the base of the pyramid. These foods meet the majority of the amount of energy we need to take daily and contribute to protecting our health with the fiber and antioxidants they contain. As you go up the pyramid steps, there are foods of animal origin, which are recommended to be consumed at a moderate level, and foods with high fat and sugar content.
Mediterranean. In the diet type:
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Main meals should contain a balanced amount of fruits, vegetables and grains. The rest of the energy requirement should be met from other plant-based foods, dairy products and protein sources. What should be consumed on a daily basis; cereals, vegetables, fruits.
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1-2 servings of cereals should be consumed at each main meal. Cereals can be in the form of bread, pasta, rice, couscous and other. Preferably whole grains should be chosen.
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Vegetables should be 2 or more portions in main meals, at least 1 portion should be consumed raw in order to meet daily vitamin and mineral requirements.
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Fruit consumption should be 1-2 servings in each main meal. A wide variety of antioxidants and protective elements should be provided by choosing vegetables and fruits in different colors and textures.
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Although water requirement varies according to age, physical activity, individual differences and climatic conditions, an average of 1 daily Care should be taken to consume ,5-2 liters (8-10 glasses of water).
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In addition to water, unsweetened herbal teas and black tea can be consumed to meet the fluid requirement.
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Dairy products (yogurt, cheese and other fermented products) moderate (2 servings per day) and especially low-fat ones should be preferred.
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Olive oil is at the center of this pyramid, especially extra virgin olive oil is recommended.
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Spices, herbs, flavorings such as garlic and onions should be preferred instead of salt.
When choosing seafood, attention should be paid to diversity. Red meat (less than 2 servings per week and preferably lean) and processed meats (less than 1 serving per week) should be consumed in small quantities and infrequently.
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If it is considered appropriate to be consumed rarely; They are sweets with high sugar and harmful fat content located at the top of the pyramid. Sugar, sugary foods (candy, cake, etc.) and beverages can be consumed in small amounts
Mediterranean diet is effective on many chronic diseases such as diabetes and heart diseases. This effect is based on mechanisms such as reducing inflammation, lowering cholesterol, inducing autophagy through polyphenols (in grapes, wine, oilseeds and extra virgin olive oil), affecting genes and microbiota. The best diet is the one you can maintain, considering its nutritive nature and its positive effects on various diseases, a Mediterranean diet is among the best things you can do for your health!
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