Currently, the Mediterranean diet is very popular across the country. This is a scientific diet, if we know how to apply it correctly, it will help promote health and reduce mortality in people with chronic diseases. Like other scientific diets, the Mediterranean diet also focuses on the addition of vegetables, tubers, fruits and nuts.
What is the Mediterranean diet?
The Mediterranean diet is inspired by the foods of countries bordering the Mediterranean such as France, Italy, Spain, and Greece.
In the Mediterranean diet, there will be a variety of healthy foods such as beans, vegetables, tubers, fish, fruits, grains, etc. At the same time will reduce foods such as sweets, red meat, dairy, etc. ...
There is still no exact regimen for the Mediterranean diet, but many countries have followed the food groups:
Groups should eat more: fruits (oranges, grapes, apples, pears, ..), vegetables (broccoli, carrots, onions,...), legumes (peanuts, red beans, black beans) , green beans,...), cereals (corn, barley, brown rice,...), seafood, olive oil,...
Group should eat moderately: eggs, milk, yogurt, cheese and poultry.
Groups to limit: beef, pork, lamb, goat meat,...
The group should not eat: sugary drinks, processed foods, refined types, refined grains, ...
The Mediterranean diet accepts calories from fats (like olive oil). In this mode, we do not need to be too concerned about calories or nutrients (starch, fat, protein). In particular, you can drink a little wine when applying this diet.
Who is the Mediterranean diet suitable for?
The Mediterranean diet is suitable for many people. When you want to have a beautiful body or do not want to have chronic diseases, you should apply this diet. Subjects with a high-fat, high-carbohydrate, and low-protein metabolic gene profile are more likely to adopt the Mediterranean diet.
Tips for building a Mediterranean diet
The Mediterranean diet has been shown to have many benefits for heart health, staying in shape and helping to prolong life. The following notes will make it easier for you to build a real Mediterranean.
More plant-based products
Fresh fruits, vegetables, and nuts are indispensable foods in the Mediterranean diet. You can have breakfast with salad, dessert with fruit. You can plan meals with only vegetables at least once a week. Vietnam is a country with quite a lot of vegetables and fruits at reasonable prices, so you can add vegetables regularly to your meals.
>> Reference: Organica's organic fruits and vegetables
Choose healthy starch
In the Mediterranean diet, you need to cut down on refined carbs. Instead, choose starches found in white rice, brown rice, and whole grains. You can eat bread without sweeteners and made from whole wheat flour.
Scientific cooking oil
Olive oil is good for the circulatory system, you should choose olive oil instead of vegetable oil. Note, limit the use of mayonnaise, butter, and milk when preparing dishes with bread. Animal fats and oils are saturated fats, which can increase the risk of heart disease. Dietary fat in moderation will not make you gain weight.
Eat a lot of seafood
Seafood contains a lot of omega 3 fatty acids, which are good for the brain and heart. In Mediterranean countries, people usually eat seafood at least twice a week. Should eat seafood or because of red meat in the meal.
Limit sweets
People on the Mediterranean coast rarely eat sweet foods such as cakes, candies, carbonated and sugary drinks. The Mediterranean diet is low in sweeteners and is very beneficial for heart health.
Use chocolate and wine in moderation
Chocolate and wine are two foods that can be used in the Mediterranean diet because they contain flavonoids, which are antioxidants that are good for our health. But, alcohol and chocolate can be addictive, so you need to know how to use it in moderation and control.
Actively exercise.
You should exercise for 30 minutes a day so that your body can be active, at least 5 days a week. Exercise can be applied such as walking, cycling, swimming, ...
Choose foods in the Mediterranean diet
There are no specific guidelines for what foods you must eat when following the Mediterranean diet. However, there are two core points that you need to keep in mind: the source of fat and limiting sweets, processed foods and red meats.
Organica will suggest foods following the Mediterranean diet that you can absolutely include in your menu:
Dark green vegetables: broccoli, kale, spinach,...
Fruits: oranges, grapes, pears, strawberries, bananas,...
Nuts: cashews, walnuts, almonds, pumpkin seeds,...
Legumes: black beans, peanuts, red beans, green beans,...
Tubers: sweet potatoes, potatoes, carrots, onions,...
Whole grains: brown rice, barley, oats, barley, pasta,...
Seafood: crab, clams, shrimp, oysters, tuna, salmon,...
Poultry: duck, chicken,...