The Mediterranean diet is not a specific diet plan or diet program but a collection of eating habits that are traditionally followed by the people of the Mediterranean region.The Mediterranean Diet has certain types and amounts of food. If eaten for a number of years, it has been shown to reduce the risks of developing heart disease, cancer, high blood pressure (hypertension), type 2 diabetes, Parkinson's disease and Alzheimer's disease. Following the diet has also been linked with a reduced risk of early death and has proved a successful strategy for healthy weight reduction. You don't need any particular cooking skills to produce inexpensive, delicious, meals fitting the Mediterranean Diet.
The Mediterranean Diet is rich in vegetables, fruit, peas and beans (legumes) and grains. It also contains moderate amounts of chicken and fish.
There is little red meat and most fat is unsaturated and comes from olive oil and nuts. Having a small amount of red wine has been shown to increase the health benefits.
The Mediterranean diet includes:
- Lots of plant foods
- Fresh fruit as dessert
- High consumption of beans, nuts, cereals (in the form of wheat, oats, barley, corn or brown rice) and seeds
- Olive oil as the main source of dietary fat
- Cheese and yogurt as the main dairy foods
- Moderate amounts of fish and poultry
- No more than about four eggs each week
- Small amounts of red meat each week (compared to northern Europe)
- Low to moderate amounts of wine
- 25% to 35% of calorie intake consists of fat
- Saturated fat makes up no more than 8% of calorie intake
With Mediterranean secret you need:
- 2 ounces of pure extra virgin olive oil
- 2 medium heads of garlic
- Waist fresh parsley
Peel the garlic and chop the garlic as smaller pieces. Allow the garlic for a few minutes and let the juice to create most wanted ingredient allicin. At the same time also minced parsley into small pieces and put it in olive oil. After that well mixed. Keep the mixture in the refrigerator for several days, after that it's ready for use.
Here's what science has to say about the positive effects of the eating habits of Mediterranean natives:
1. Keeps elders agile: A 2012 study conducted on elderly residents of Tuscany, Italy, found that keeping to a Mediterranean-style diet decreased a senior's odds of developing hallmark signs of frailty (slow walking speed, muscle weakness, generalized exhaustion) by about 70 percent, when compared to those who subscribed to a different nutritional program. Avoiding signs of frailty can help prevent falls, fractures and broken bones in the elderly.
2. Fights chronic ailments: Study after study shows how Mediterranean diet foods can help reduce a person's risk for developing chronic illnesses, including heart disease, diabetes, cancer, arthritis, dental disease, macular degeneration and Alzheimer's. They may also play a role in helping people with asthma and chronic obstructive pulmonary disease (COPD) manage their condition.
3. Protects the brain: Adhering to healthy lifestyle practices may reduce a person's risk of Alzheimer's disease and other cognitive disorders. "We know that dietary habits can and do have profound effects on our brains both directly, as well as indirectly," says Christopher Ochner, Ph.D., a leading nutrition and brain health researcher and co-author of the book, "The Alzheimer's Diet: A Step-by-Step Nutritional Approach for Memory Loss Prevention and Treatment." Ochner's co-author and colleague, Richard Isaacson, M.D., an Alzheimer's disease specialist says that a good diet is one that is high in fruits, vegetables and whole grains, and low in dairy, saturated fat and refined sugar (a.k.a. the Mediterranean diet). He adds, "The positive effects on memory function associated with a brain-healthy diet may be as effective (or even more effective over time) than those achieved with current FDA-approved medications."