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.