Mediterranean Diet: How to Do It Correctly - Here's What You Need to Know (and Do)
The Mediterranean diet is a traditional eating style based on the nutritional principles followed in Mediterranean countries, such as Italy, Greece, Spain and others. It is considered one of the healthiest diets in the world, as it offers numerous health benefits, including prevention of cardiovascular disease, weight control and improved quality of life.
So here is the guide from OlioAsta.it on how to follow the Mediterranean diet.Consume generous amounts of fruits and vegetables
These foods should form the basis of your Mediterranean diet. Try to consume at least five portions a day, varying between seasonal fruit and vegetables, to get the maximum intake of vitamins, minerals and antioxidants.
Choose whole grains
Replace refined grains with whole grains, such as wholemeal pasta, brown rice, wholemeal bread and spelt. These fiber-rich foods will keep you feeling full longer and help keep your blood sugar levels stable.
Prioritise lean proteins
Opt for lean proteins such as fish, chicken, turkey and legumes instead of red meats. Lean proteins are an important source of nutrients such as omega-3s, vitamins and minerals.
Use olive oil as the main fat
olive oil is a valuable source of heart-healthy monounsaturated fats. Use it as a seasoning or cooking oil, instead of butters, margarines or other oils higher in saturated fat.
Limit the consumption of red meat and dairy products
The Mediterranean diet does not completely exclude red meat and dairy products, but recommends their moderate consumption. Try to limit your intake to once or twice a week and choose lean cuts.
Include plenty of legumes, nuts and seeds
Legumes, nuts and seeds are rich in fiber, protein and healthy fats. Consume them regularly to enrich your Mediterranean diet with all these beneficial nutrients.
Eat fish at least twice a week
Fish is an excellent source of high-quality protein and
omega-3 that reduce the risk of cardiovascular disease. Choose fatty fish such as salmon, tuna and mackerel to benefit the most from omega-3 fatty acids.
Reduce consumption of ultra-processed foods
Avoid packaged, sugary foods, carbonated drinks, salty snacks and other ultra-processed options. These foods often contain excessive amounts of added sugars, saturated fats and other unhealthy substances.
Drink moderately
The Mediterranean diet allows moderate consumption of red wine during meals, but it is important not to exceed. For men, a maximum of two alcoholic drinks per day is recommended, while for women, one alcoholic drink per day.
Drink plenty of water
Maintaining an adequate level of hydration is essential for good health. Drink at least eight glasses of water a day to stay hydrated.
Remember that the Mediterranean diet is not just a question of food, but also of a healthy lifestyle. Try to get regular exercise, limit stress, and make sure you get the sleep you need. Follow this guide to experience all the benefits of the Mediterranean diet and improve your overall health and also for cooking and seasonings use an oil such as Nocellara del Belice. To learn more about why it is so important, we invite you to delve deeper into the following content:
Nocellara del Belice - Millenary History and Origins in the Area of Mediterranean(Image source: (
https://www.salute.gov .it)
Data:06-11-2023
In
WellnessMediterranean Diet Diet Health Wellness Well-being Olioasta Nocellara Del Belice ExtraVirgin Oil DOP Oil Mediterranean Western Sicily 