Healthy eating habits in the Mediterranean cuisine!
Every day we hear advises on how to accept healthy eating habits and they are all related particularly to healthy dieting.
Well there is one cuisine that incorporates these eating habits on daily basis-the Mediterranean cuisine. The cuisine has a wide variety of cultures with distinct cuisines, in particular the Italian, Levantine, Maghreb, Turkish, Greek, and Spanish. Mediterranean cuisine encompasses ingredients like olive oil, wheat and other grains, fruits, vegetables, seafood, meat and dairy products.
People who follow the average Mediterranean diet eat less saturated fat than those who eat the average diet. This diet is in fact inspired by the dietary patterns of Greece, Italy and Spain. A number of studies have shown that it is Mediterranean diet is one of the healthiest in the world. There is tentative evidence that the Mediterranean diet lowers the risk of heart disease and early death. With fruits and vegetables plenty of olive oil, sizeable amounts of sea food, grains and nuts that are of great importance when it comes to health and beauty.
Mediterranean diet is different among various countries because of the cultural diversities but the key components are the same:
- High intakes of extra virgin olive oil as the principal source of fat, vegetables, and fresh fruits consumed as desserts or snacks, whole-grains, nuts and legumes.
- Moderate intakes of fish, seafood, poultry, dairy products and red wine
- Low intakes of eggs, red meat, processed meat and sweets.
Fruits and vegetables and various salads are known antioxidants that will ensure your skin look young. Salads and vegetables are rich in vitamins and minerals, folic acid, mineral salts and fiber and are considered among the most important sources of nutrition.
Grains, including pasta, bread, rice and corn are simply irreplaceable when it comes to proper and healthy diet. Grains also contain carbohydrates which are an excellent source of energy. All this sources provide us with enough fiber and vitamins B and E. Especially pay attention to your diet goals to introduce whole-grain food and as little as possible processed food.
Olive oil a beneficial effect on our body, and eating can be combined in many ways. Garlic, besides having a specific taste and smell, is a major commodity in preparing Mediterranean specialties, and is particularly rich in vitamin A, B and C and in minerals. Regular consumption of garlic in the diet has been shown to reduce the risk of gastric cancer and cancer of the lungs.
Fish is rich in omega 3 fatty acids, and as such is of great importance for the health of our body and especially helps with diseases of the heart and blood vessels. The types of fish, which includes tuna, sardines, and salmon, are rich in minerals, especially calcium.