Jessica Acosta ROSCHMANN
The Mediterranean Diet is a way of feeding that comes from the Mediterranean countries, which have proved it as a highly healthy diet due to its content in energy nutrients.
By including daily in your diet ingredients like cereals, vegetables, fruit, extra virgin olive oil, moderate consumption of dairy products, little amount of meat, big amount of fish and a moderate amount of wine in meals.
Not really. In Greece, they eat more fat than in Italy, for example, while in Italy there is way more pasta than in Spain, where the fish consumption is very high.
It's considered as a protective diet against cardiovascular risk, preventive upon cancer and other cardiovascular diseases and ischemia as well. 4 out of 20 countries with the highest lifespan are Mediterranean: France, Italy, Spain and Greece.
Absolutely, yes. Different researches show it as a preventive treatment to control overweight and obesity. In addition, it's an anti-obesity effective treatment also helps dealing with abdominal obesity. Besides, it's highly effective to control diabetes and glycemia.
For the main meals, we should always eat fruit and vegetables, one or two servings per meal, as well as carbs. Also, one or two portions to choose among bread, pasta, rice, etc, (wholemeal preferably). Everyday we should have a portion or two of nuts, seeds or olives, 2 or 3 dairy products (better if skimmed), 3-4 servings of olive oil and finally "all we want" of aromatic herbs, spices, garlic and onion, with no added salt.
Legumes are a great source of additional proteins in a veggie diet.
It’s recommendable to have 1-2 poultry servings per week, also recommendable 2 of fish-seafood at least, 2 of legumes, up to 4 of eggs, 2 of meat and 1 of cold cuts. Regarding sweets, it's recommendable to have just 2 servings per week.
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