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.

Too busy for Mediterranean Diet Plan?

If you lead a busy and working life and don’t have much time to prepare your food, you can still plan your own Mediterranean Diet by combining meals you make at home with food intakes outside.

The benefit of Mediterranean Diet is that it allows almost any natural food! The most important things to pay attention to are the portions and the proportions.

Eating healthy means to avoid as much unnatural food as possible. Unnatural foods include hydrogenated and partially hydrogenated fats (like margarine compounds and margarine), as well as all fried food (fried in unknown oils or fats).

Food additives have to be taken into account when following Mediterranean Diet. Some food additives are good and other are very unsafe, so you have to control them. In origin, the Mediterranean diet has no artificial additives at all.

Mediterranean Diet basis are fruits (melons, pears, pineapples, oranges etc), vegetables (like tomatoes, peppers, cucumbers, celery, onions..), frozen fish like tuna, unsalted cod or any other dark meat fish (all are very rich in Omega-3 fatty acids). If you prefer white fish that’s fine also. Many Mediterranean recipes include sardines, tuna in olive oil, pasta, olives, normal bread, chick peas, eggs, milk, nuts, cereals and muesli. Use normal bread; beware of the sliced soft bread (ever read the label on in? Do it next time). Of course, some Virgin olive oil is required also. Olive oil can vary in color from light yellow to dark green; in both cases if it’s Extra Virgin it’s equally healthy.

With all these groceries, you can prepare most of the Mediterranean Diet recipes. Salads, tuna, grilled fish, pasta, many dish with rice, poultry (for example, chicken breast with olive oil)..
If you pack your lunch to take it with you to work, take two or three pieces of east-eating fruit (like pears and apples).

The Mediterranean Diet is one of the freest diets in the world with no strict restrictions and banner foods. So if you sometimes go to the restaurants (not to often!), you can allow yourself to order anything you fancy. This treatment will be the prize you deserve and will help you (psychologically) because in your mind you can eat freely.