MEDITERRANEAN DIET

Mediterranean farmers for thousands of years have especializado in growing their typical foods: olive, grape, cereals, fruits and vegetables.

In which it is characterized by a low consumption of red meats, fats of animal origin, processed and sweet products, foods rich in fat and sugar.

Diet has become an integral part of cultural identity, with its values, traditions and customs.

You may note that the Mediterranean food type is a product of its geography and history.

The Mediterranean diet can also be called the Mediterranean diet, it has foods with sources of vitamins, minerals, mono and polyunsaturated fatty acids, fiber and antioxidants.

It helps to change the lifestyle and to lose weight does not always need to feed with few calories, because it naturally improves metabolism and favors weight control.

The advantage is the low consumption of foods high in saturated fat, such as red meat and fatty dairy products.

The only disadvantage is related to wine intake, which should be consumed in moderation, not exceeding one cup a day.

With dietary re-education proposed by the diet, you learn to make the best choices, and having a varied diet is essential to lose weight with health, without radical changes and prohibitions, and staying in shape for much longer.

Learning this way, in an easy and natural way to control their diet, respecting and adapting their eating habits.

Fruits and vegetables:

These foods have a large amount of vitamins, minerals, fibers and antioxidants that will help prevent cancer.

Cereals: Carbohydrate sources provide energy to our body.

Whole grains, in addition to providing energy, are also sources of fiber, nutrients, minerals (zinc, phosphorus, magnesium), vitamins and energy. Legumes:

They are essential for a healthy diet, have vegetable fibers and proteins, with regular consumption combats constipation, avoiding bowel cancer and lowers the level of bad cholesterol (LDL) preventing the onset of cardiovascular disease.

Oilseeds: Provide good, mono and polyunsaturated fats, which help lower cholesterol.

They have Vitamin E and Selenium, which have an important antioxidant action. Fish:

Rich in omega – 3 fatty acids, provided to our health various benefits such as: reduced risk of cardiovascular disease and stroke, reduced blood pressure, anti – inflammatory action, decreased triglyceride levels and total cholesterol in the blood .

Milk and derivatives:

They are sources of calcium that contributes to the prevention of osteoporosis.

Red wine: It has a high amount of flavonoids (antioxidants) in its composition, red wine prevents the formation of fat plaques in the inner part of the blood vessels, thus reducing the risk of cardiovascular diseases.

Olive oil: It is rich in monounsaturated fatty acid, which assists in increasing “good” (HDL) cholesterol, favoring our heart.

“The Mediterranean diet is one of the three diets considered to be most beneficial to metabolic health because of the longevity it provides, so I would recommend it to a patient for sure,”

Durval Ribas, a nutrologist.