Mediterranean Diet – A Lifestyle
By Molisana Imports Tags: Category: Blog
February 7, 2019
New Year’s resolutions can be tough to keep. It’s especially hard when they have to do with diets. Eating healthy is important for your well-being, so it’s no wonder this is a popular resolution. The problem is that many ineffective, unsafe, and bad diets exist out there. Studies suggest it’s worse to start and stop dieting than it is to never diet in the first place! But there is one diet that we might approve of – the Mediterranean diet.
The Mediterranean diet is based on the typical food and recipes of the countries bordering the Mediterranean Sea. Generally, they incorporate the basics of healthy eating. That might seem broad, but the key elements of healthy eating are fruits, vegetables, fish and grain, while limiting unhealthy fats. The key components of the Mediterranean diet are as follows.
Mediterranean Diet Key Points
- Eating primarily plant-based foods. (Fruits, vegetables, legumes, whole grains, nuts)
- Limiting red meat, eating fish and poultry twice a week.
- Replacing butter with healthy fats, like Olive Oil.
- Seasoning foods with spices and herbs, limiting salt
In addition to these foods, the diet emphasizes plenty of exercise and enjoying company with your meals. Spending time eating with family and friends is very important in Italian culture, as well as the other Mediterranean countries. It’s been proven to help you feel fuller, as well as make you feel better mentally. Family meal time is important!
Plant based foods include grains, and pasta is a big part of the Mediterranean diet. Especially for Italy! Typically, pasta has very few unhealthy fats, and is made from whole grains. Eaten with plenty of vegetables, fruits, and legumes, pasta will keep you full and give you energy. It also lends itself to many different recipes, as you already know!
Legumes are great for your healthy diet as they are full of nutrients and fibre. That helps you feel full for longer and keep you regular. It’s easy to combine beans and legumes in many dishes as well – hot dishes as well as salads, with many seasoning options. Anyone who has had to watch their diet knows that limited flavor can be the absolute worst thing! Mediterranean seasonings have many different flavours.
Another huge part of Mediterranean diets is the healthy fat – namely Olive Oil! You most likely already know about the great health benefits of Extra Virgin Olive Oil. All Olive Oils provide monounsaturated fats which help reduce cholesterol. EVOO contains more antioxidants and nutrients than just Virgin or regular Olive Oil because it is less processed. Olive Oil is also thought to have beneficial effects in preventing cancer, and even may reduce risk of developing Alzheimer’s disease. Speaking of Olive Oil, Colavita has more information on this diet as well here!
Fish is also a big part of the Mediterranean diet, which provides omega-3 fatty acids. Those fatty acids are good for brain health. They are also good for lowering cholesterol, lowering risk of heart disease, and fighting inflammation. Canned tuna is an easy way to eat more fish!
The Mediterranean diet allows for wine – so if you drink wine, feel free to raise a glass to your dinner, and know that it’s for your health! Red wine is thought to reduce heart disease. If you are unable to drink in moderation, you can definitely skip this portion of the diet. Water should really be your main beverage, so make sure to stay hydrated.
Staying healthy can be hard, but if you eat like those in Mediterranean countries you might find it easier. Remember to take care of your health, and enjoy your food with friends and family.