The Mediterranean diet is a nutritional diet based on the consumption of fresh and organic foods, such as fish, olive oil, vegetables, fruits, vegetables, red wine, among others. In this type of diet, the consumption of industrial products such as prefabricated foods, frozen products and cold cuts is prohibited. Therefore, it is essential to learn how to follow this diet appropriately to improve your health.
The Essential Steps to Doing the Mediterranean Diet
Several scientific studies suggest that the Mediterranean diet provides various benefits for overall health. Among these, it promotes weight loss, controls blood sugar and reduces the risk of emotional disorders.
So, consider these tips to follow this plan:
- eat vegetables throughout the day
Vegetables are foods rich in nutrients and with properties that are important for the proper functioning of the body. Therefore, try to consume between 3 and 8 servings of varied vegetables per day.
- Replace butter with healthy oils
Olive oil, for example, is a good substitute. It is a healthy oil rich in monounsaturated fatty acids, ideal for maintaining heart health. Of course, healthy oils are better than margarine, which is high in saturated fat, the main enemy of cardiovascular health.
- eat lean protein
Put aside the consumption of red meat and, failing that, start consuming fish, poultry, nuts, beans and other vegetable proteins as your main source of protein. Fish such as salmon or tuna are rich in omega-3, excellent for promoting heart health, it is recommended to consume them between 2 and 3 times a week.
- Includes whole grains
Whole and real grains, those that have not been refined but retain their whole state, are rich in nutrients and have properties essential for overall health. A clear example is quinoa, rich in protein, minerals and vitamins. Barley is high in fiber, like oats. These whole grains are ideal to accompany breakfast, lunch, dinner or dessert.
- drink red wine in moderation
It has been scientifically proven that a moderate consumption of red wine is recommended to strengthen the heart. Therefore, it is recommended to take a daily dose of 30 cc of wine to take advantage of its health properties.
As in any other food program, regularity is essential to achieve the desired results.
Turn the Mediterranean diet into a way of life!