The Mediterranean Diet ♡
Opa! Ole! The Mediterranean Diet!
Perhaps the world’s healthiest diet, the Mediterranean Diet is abundant in vegetables, fruits, legumes, 9 grains and olive oil. It features fish and poultry— lean sources of protein—over red meat, which contains more saturated fat. Red wine is consumed regularly but in moderate amounts. This all sounds so good and delicious to me.
Research suggests that the benefits of following a Mediterranean-style eating pattern may be many: improved weight loss, better control of blood glucose (sugar) levels and reduced risk of depression, to name a few. Eating like a Mediterranean has also been associated with reduced levels of inflammation, a risk factor for heart attack, stroke and Alzheimer’s disease.
The Mediterranean region refers to countries that border the Mediterranean Sea, including Spain, France, Greece, Italy, Egypt, Lebanon, Israel, Turkey, Morocco and Tunisia, among others. Although the cuisines in these countries may differ, they all draw from the sea and the rich regional land to create unique healthy culinary styles.
The key components of a Mediterranean diet include:
– focus on seafood – whole fish and shellfish – over red meat
– replacing butter and other fats with natural oils, especially olive oi
– consuming fruits and vegetables that are in season and local
– olives, chickpeas, apples, fits, pears, plums, grapes, brussels sprouts, fennel, cauliflower, broccoli, beets, kale
– whole grains such as brown rice, quinoa, bulgur and whole wheat bread ather than refined grains
– drinking plenty of water and even consuming red wine occasionally 🙂
Check out this video courtesy of Blue Zones as it takes us to Ikaria where the people of Ikaria live a long and healthy life. Ikaria is a Blue Zone where the food they eat keeps the locals healthy, happy and living much longer.
Healthy and happy regards,
~ Susana Andre-Mignosa