Researches have proved that mediterranean diet is healthy than other diets because it can prevent heart diseases. People with heart disease or who had an attack this diet prevents them from next attack. It is also useful in diabetes, BP.
Image source: https://oldwayspt.org/resources/oldways-mediterranean-diet-pyramid
Mediterranean diet is depicted as a pyramid. At the very bottom of the pyramid is the one that we need to do on a daily basis. Exercise for upto 15-30 min. Exercise (walking, jogging, cycling etc..) minimum 150 min per week. Along with exercise drink 8-12 glass of water everyday.
What to eat in this diet?
I. Foods to eat daily
- Fruits
- Vegetables
- Whole grains
- Olive oil
- Beans, nuts
II. Foods To eat weekly
- Fish
- Egg
- Milk
- Yoghurt
III. Foods to eat monthly
- Red meat (Pork, mutton, beef)
- Sweets
Foods to avoid in mediterranean diet
- Added sugar (Soft drinks, candies, ice cream…)
- Refined grains and oils
- Beer and liquor
- Processed meat
- Packeted items (e.g. chips)
Quantities to be consumed
- Vegetable
1 cup salad (75gm) x 6 times a day and if cooked then half a cup x 6 times a day. In case of Potato, 1 medium size potato – for a day.
- Fruits
1 cup of fruit 2-3 times a day.
- Whole grains
Half a cup x 6 times a day
- Nuts
30gm or a handful of nuts 3-5 times per week
- Egg
5-6 times a week
- Olive oil
When used in salad or anything extra 20 ml per day
- Milk and yogurt
1 cup 5-6 times per week
- Fish
100-150 gm, 4-5 times a week
- Chicken
150 gm- 3 times a week maximum, not deep fried.
- Red meat
100 gm monthly once
- Sweets
30 gm monthly once
Benefits of mediterranean diet
- Significantly reduce the risk of heart disease.
- People follows diet that consists of that emphasized fruits, vegetables, whole grains, beans, fish and olive oil were 47% less likely to develop heart disease says researchers.
- What’s more important is that as it is rich in vegetables, fruits, nuts, whole grains etc it provides micronutrients, antioxidants, vitamins and minerals that could protect us from cancer, alzheimer’s disease and so on.
- Lots of greens, purples, yellows and red vegetables, grains, legumes and beans and no or very less amount sugar which reduces the risk of cancer and diabetes and may other diseases.
- A study conducted in 2020 shows that people who sticked to this diet plan was twice as likely for weight loss maintenance than those of the compared control group.
- Improves gut health. A good gut is equal to a good mind and benefits the whole body.
- Improved quality of life.
Written by Gayathri Gopinadh
Pingback: Benefits of Carvacrol and Thymol
Pingback: Use of Phytochemicals in Brain Atrophy