Mediterranean Pyramid And Dietary Guidelines

Learn more information about mediterranean pyramid and dietary guidelines. In this article we'll discuss mediterranean pyramid and dietary guidelines.

The Mediterranean diet is a great diet that can protect you from heart disease, diabetes and obesity (1). This diet encourages eating more vegetables, fruits, whole grains, legumes and olive oil (healthy fat), some fish and less meat. Studies show that the Mediterranean diet is rich in antioxidants and flavonoids, which are associated with longevity (2).

Alexander Maybeck, coordinator of the Food and Agriculture Organization's (FAO) Sustainable Food Systems Program, said: "The Mediterranean diet is nutritious, integrated into local cultures, environmentally sustainable and supports local economies. (3) "" So, let me tell you how you can follow the Mediterranean diet. Let's turn around.

How the Mediterranean diet works

Our lifestyle plays a major role in increasing obesity, cardiovascular disease, cancer and other lifestyle-related diseases. The Mediterranean diet is mainly followed in southern Italy, Spain, Greece, Ikaria, Sardinia, France, Portugal and Croatia, and obesity and related diseases have been found to be less prevalent in these areas. Researchers have found that the Mediterranean diet can stimulate long-term weight loss, regulate blood pressure and reduce blood lipid levels (4).

This Mediterranean diet encourages you to eat more natural and healthy foods. Fruits, vegetables and whole grains are great sources of dietary fiber and help improve digestion and bowel movements, lower LDL cholesterol and regulate blood glucose levels. You will eat lean protein and a minimal amount of red meat, which makes this diet extremely hearty. Yogurt and cheese are great sources of calcium, bacteria and protein. Legumes are rich in protein and dietary fiber. Nuts are loaded with protein and healthy fats that prevent inflammation caused by weight gain.

You will need to eliminate all types of processed and artificial foods that are high in sodium, sugar and trans fats. And most importantly, this diet emphasizes the importance of lunch or dinner with family or friends, as in Mediterranean culture, which helps reduce stress and depression.

This is how the Mediterranean diet works. And now, let me tell you a few basic guidelines before you start this diet.

Basic guidelines for the Mediterranean diet

• Eat plant foods such as vegetables, fruits, nuts, legumes and whole grains.
• Eat fish and poultry twice a week.
• Eat red meat 2-3 times a month.
• Use herbs and spices to make your food fragrant and delicious.
• Use olive oil instead of vegetable oil, butter, lard, margarine, etc.
• Avoid eating processed foods.
• Consume limited salt and sugar.
• Indulge in a sweet treat once a week.
• Drink wine in moderation.
• Enjoy a meal with family or friends.
• Drink enough water (3-4 liters) a day.
• Exercise regularly.

To get a better idea of ​​what your diet should look like, I have prepared a sample Mediterranean menu. Look at this.

Mediterranean diet plan

Nutrition	What to eat
Early morning (6:00 - 7:30)	(9:30) Packing:
Minced meat and celery smooth + 1 boiled egg + 4 almonds	Vegetable quinoa + ½ grapefruit + 4 almonds   - 10:45) Options:
1 cup fruit salad / freshly squeezed fruit juice	1 cup fresh coconut water   Lunch (12:30 - Tuna salad / tofu salad with light dressing + 1 cup buttermilk
Fish grill with blanched vegetables and a small cup of hummus + 1 cup of buttermilk	Evening breakfast (3:30 - 4:30 h. 1 cup green tea + 1 small cup cucumber) (spice with lemon juice and herbs)   Dinner (7:00 - 7:30) Options:
Brown rice bean with a side of vegetables + 1 small cup of yogurt	Mushroom stuffed capsicum with whole wheat wheat bread + 1 small cup of yogurt
Remember that this meal plan is not carved on a rock. You can replace the foods listed in this chart with other foods. But be sure to follow the guidelines of this meal plan. But if you want to know exactly what foods to eat and avoid, check out the list of Mediterranean foods below.	Mediterranean food to eat   Vegetarians - Tomatoes, broccoli, cauliflower, Chinese cabbage, spinach, Swiss walnut, asparagus, zucchini, liver grains ,, bitter zucchini, walnuts, eggplant, turnips, turnips, beets, carrots, sweet potatoes, peeled potatoes, wicker vegetables, rocket spinach, vegetables and green beans.

Helps to improve cognitive function (10). Helps stay calm and stress free.

1. Helps protect against low-grade inflammatory diseases (11).
2. Having a Mediterranean diet can help you increase your life expectancy (12).
3. Side effects in the Mediterranean diet
4. Although there are no serious side effects from this diet, but if you are not used to eating a lot of plant foods, you may find that this diet is caused initially. However, once you get used to it, it will become part of your lifestyle and will not bother you anymore.
5. Pay attention to these frequently asked questions.
6. Experts 'answers to readers' questions
7. Can I eat peanut butter during the Mediterranean diet?
8. If peanut butter is 100% organic, you can consume it. However, mostly peanut butter sold in supermarkets contains preservatives, which is a no-no in the Mediterranean diet. Yes, peanut butter is definitely a better option than butter, but make sure it does not contain any artificial flavors. , colorants and preservatives.
9. Is the diet in the Mediterranean similar to the Paleo diet?
10. No, the paleo diet excludes grains such as brown rice, quinoa, wheat, beans, beans and more. This is because the paleo diet is a diet that Paleolithic people followed, and cooking cats were not a practice at the time. Also, in the Mediterranean diet you should consume legumes and cereals.

The Mediterranean diet is similar to the ketogenic diet.  No, the ketogenic diet requires you to eat a lot of fat, moderate protein and much fewer carbohydrates. In the Mediterranean diet, yes, you will consume a lot of olive oil, but you will also consume a lot of vegetables and fruits that contain complex carbohydrates or good carbohydrates and a moderate amount of protein.

In conclusion, the Mediterranean diet is certainly the best diet you should follow if you want to improve your health and lead a disease-free life. This diet is not a diet, and you have the freedom to eat everything, as long as it is nutritious and unprocessed. So, consult your nutritionist today and try the Mediterranean diet to see yourself transforming!