The
Mediterranean diet is a type of diet that experts often recommend and is seen
as the healthiest way of eating. The weakening effect of the Mediterranean
diet, which is one of the most popular diets among the public, has been proven
by research. The basis of this diet is plant foods, healthy fats and
anti-inflammatory foods.
What is the Mediterranean Diet?
The
Mediterranean Diet is known as the "Med Diet" in the world. It is a
type of diet based on the diet of people living in countries such as Spain,
Italy, Turkey and Greece since the 1960s. The Mediterranean Diet is a diet
based on eating rather than following a regular diet program.
It was
studied by Harvard Public Health and the World Health Organization in 1993 and
the Mediterranean Diet Pyramid was created. There are vegetables, fruits, olive
oil and cereals at the base of this pyramid, fish and seafood on the top, dairy
products on the next level, chicken meat on the next level and red meat on the
last row.
The
Mediterranean diet, which is recommended by doctors against many diseases such
as heart diseases, cancer, type-2 diabetes and obesity, is a diet that reduces
carbohydrate consumption and prioritizes olive oil, vegetables, fruits and
cereals. The Mediterranean diet, which ensures healthy weight loss, provides
effective results if applied regularly.
How is the Mediterranean Diet Applied?
The
Mediterranean diet, which brings together the favorite foods of the
Mediterranean cuisine, consists of plenty of fruits high in antioxidants, fresh
vegetables, high-protein legumes and nuts, low-fat meats and healthy fats. Fat
types such as butter are not consumed in the Mediterranean diet. Low-fat foods
such as milk, cheese and yogurt are preferred. Red meat and sweets are among
the rarely consumed foods.
In the
Mediterranean diet, fresh vegetables and fruits should be included in the
nutrition program every day. Cereal products such as oats, brown rice,
soybeans, flaxseed, brown bread should be included in the diet.
Olive oil
and hazelnut oil should be preferred instead of butter and coconut oil.
Vegetable and legumes dishes should be prepared with healthy oils such as olive
oil and hazelnut oil, especially olive oil should be included in the meals.
Butter should not be included in the diet program.
Chicken
meat and fish products should be consumed once or twice a week. Red meat and
sweets should be consumed rarely. When meat dishes are to be consumed, meat
consumption can be balanced by reducing the portion of meat and preparing
vegetables such as vegetables.
Low-fat
dairy products such as milk, yoghurt, ayran and cheese should be consumed.
In this way
of eating, vegetarian diet can be preferred for dinner once a week. In order to
get used to olive oil dishes and vegetable consumption, vegetarian nutrition
can be preferred, especially for one meal. Legumes and vegetable dishes can be
made even more delicious with spices. It can be consumed with a salad as well
as legumes such as beans, chickpeas and lentils.
You can
choose whole grain products. Whole grain products contain many nutrients and
provide satiety thanks to their rich fiber content. Grain products such as
bulgur and barley can be consumed with vegetable dishes.
Fresh fruit can be consumed for dessert. Fresh fruits can be included in the daily program to meet the sweet needs. Desserts and ice cream should be consumed rarely.
