The Mediterranean diet – the Healthiest Diet in the World

Mediterranean diet is very tasty and equally important, is healthy for the heart. So much, that it’s considered the healthiest diet in the world. The Mediterranean diet is a combination of many different traditions and cultures.

Basically, this diet has become popular due to ease in the acceptance of natural methods of living that enable people to stay fit and healthy. Mediterranean diet recipes also include the basics of healthy eating using natural ingredients and elements of traditional Mediterranean cuisine.

Mediterranean diet meal plan as one of the best means to prevent many diseases and promote good life, not only improves the overall health condition of your body, but also helps preventing the metabolic syndrome, which is frequently caused from too much fat around the waist or a high blood pressure.

An important ingredient that is required on regular basis in the Mediterranean diet plan is vegetarian food. Plant foods include all fruits, fresh and dried, fresh vegetables, nuts, legumes, potatoes but also includes grains, spices, herbs, rice and pasta. It’s also important to note that the Mediterranean diet uses olive oil as the primary source of fats. Mediterranean diet meal plan promotes the use of monounsaturated fats and dis-encourages people to use saturated fats.

Another feature of the Mediterranean diet plan is a moderate consumption of wine, which is voluntary. Studies have shown that small or moderate consumption of wine helps reduce the risks of heart disease.

While Mediterranean diet is based primarily on plant foods, it also combines all the other natural ingredients, from both land and sea. It is advised to consume fish, especially oily or blue. Poultry can be consumed in moderation but red meat only occasionally (two to three times a month).

Studies have shown that people who follow this diet have a 70% increase in life expectancy and 80% increase in quality of life. Mediterranean diet may be used as a guide on what to eat, but especially as a guide to what not to eat. Avoid modern artificial and processed foods since they contain trans-fats.

5 basic staples of the Mediterranean diet are:

Exercise
Regular exercise will keep your metabolism and help in the combustion of excess fat in the body.

Most of the Diet are Plant-Based Foods
Eating plant foods like fruits and vegetables is emphasized. Fruits and vegetables can make most of your meals, as they are available in great variety. Fruit is also considered best suited for desert in Mediterranean cuisine.

Nuts as Healthy Snacks
Eating nuts and nut products for snacks is recommended, while it’s important to avoid snacks with hydrogenated fats. Some nut products are walnuts, almonds and pistachios.

Eat Fish Instead of Meat
Consumption of fish and other sea food as a substitute for red meat is recommended. Grilled fish is desirable in relation to the fried, unless the fish are not prepared in olive oil.

Use spices
Mediterranean cuisine encourages people to use spices and herbs in substitution for salt.

Mediterranean Diet Healthy Snacks

Mediterranean diet is healthy because it increases your intake of important minerals and vitamins, and at the same time it can help reduce the risk for certain diseases. MayoClinic.com reports that the Mediterranean diet can reduce the chances of developing many diseases like heart disease, cancer, Parkinson’s disease and Alzheimer’s disease. Adding healthy snacks to your Mediterranean diet is the best way to begin including in your diet foods that most benefit your health.

Fresh Fruits with Ricotta Cheese

Fruits are one of the fundamental foods in Mediterranean cuisine. Fruits, dried or fresh, can be included in most Mediterranean meals. It is very healthy to consume snacks made in accordance with basic principles of the Mediterranean diet. Any kind of fresh fruit is ideal, because each fruit contains vitamins, potassium, fiber and plenty of helpful antioxidants. 2 or 3 slices of your favorite fruit can be served with 1 oz. low-fat fresh ricotta cheese or you can drizzle your fruit with honey.

Bean Dip Served with Fresh Vegetables

Fresh vegetables and all types of beans are also basic ingredients of the Mediterranean recipes. These foods are rich in vitamin A, protein, fiber and iron. Hummus is very popular in some parts of the Mediterranean Region. Hummus is frequently served as one of the mail dishes of a healthy meal, but hummus can be served as a healthy snack alternative as well. Try combining canned chickpeas with fresh garlic, some olive oil and tahini and then mix until smooth. Serve the dip with squash, carrots or peppers.

Dried fruit and nuts

Dried fruits and nuts are important sources of fiber, which contribute to the overall benefits of a Mediterranean diet and at the same time satisfy your hunger for a longer time. Combine dried fruit, such as figs, dates, apricots, currants and other, with your favorite variety of nuts. Pumpkin and sunflower seeds can also be part of a healthy Mediterranean snacks.

Bruschetta With Tomatoes and Mozzarella Cheese

Tomatoes, together with whole grain bread are staples of many Mediterranean meals, but can also make very healthy and tasty snacks. A slice of bread contains some fiber, while tomatoes are rich in vitamin C. Spread a few slices of whole grain bread with extra-virgin olive oil. Sprinkle with finely chopped garlic and a little black pepper to taste. Bake in toaster or oven until golden brown. Put finely chopped tomatoes on top, some chopped fresh basil and sprinkle with fresh mozzarella cheese.