Mediterranean Diet Information
Mediterranean diet is essentially the dietary customs followed by the individuals of Greece, Spain and southern Italy who live around the Mediterranean Sea. When he landed in Greece in 1945, it has been studied by an American Dr Ancel Keys. He found that the people of Greece and Spain had longer life expectancy and didn’t have any major illness.
Their diet mainly consists of lots of food from plant sources freshly eaten minimally processed, in your area grown, and seasonal and really little food from animal sources
Foods mainly are fresh fruits, vegetables, sea fresh fish, herbs, bread, nuts, grains and seeds, non refined oils like olive oil which is 25% to 35% of fat consumed and low usage of saturated fats, moderate consumption of cheese and yoghurt, honey and fresh fruits for desserts, great deals of fresh fish and non refined cereals.
Veggies taken in should be at least 1 pound and red meat consumed sparingly just. Great deals of exercise and consumption of red wine if taken must just be 1 glass for females and 2 glasses for males daily with meals.
Fruits are mainly grapes, raisins olives, avocado, strawberries, raspberries, currant, blue berries grapes, black olives, orange, apple, pear, figs, pomegranates, dates, enthusiasm fruits, cherry, apricot, grapefruit, peach, prunes, quince, bergamot and plums.
Veggies are spinach, lettuce, cauliflower, broccoli, white peach, bell pepper, carrot, beetroot, tomato, onion, shallots, scallions, green onion, celery, eggplant, capers, cucumber, lemon, Zucchini, red and white cabbage, mushroom, grapevine leaves, artichokes, potatoes, sweet corn and gherkin.
Grains are generally pasta, couscous, rice, polenta, bulgur etc.
. Legumes are carob, peas, beans, lima beans, chickpea and lentils.
Herbs and spices utilized are anise, basil, bay leaves, borage, peppercorns, garlic, chilies, chamomile, chervil, chives, dill, fennel, lavender, marjoram, mint, nutmeg, oregano, parsley, sesame seeds, rosemary, sage, savory, thyme, tarragon, and sorrel, vanilla, mahaleb, red saffron, masticha, cinnamon, clove, coriander, caraway and cumin.
Cheese utilized are mainly from sheep and goats milk – bocconcini, edam, feta, halloumi, kasseri, kefalograviera, kefalotyri, roquefort cheese, mozzarella, mitzithra, manouri, manchego, peciino toscano, pecorino, mascarpone, and parmesan, anthotyro, xynotyri, batzos, ladotyri and anevato.
Nuts are almonds, fennel, poppy, sesame, pistachio nuts, peanuts, hazelnuts, walnuts, pine nuts and chestnuts.
Fish and fillets are herring, salmon, trout, tuna, anchovies, sardines, mackerels, cod, and carp. Sea foods like octopus, clams, mussels and squids are also eaten.A wide array of these foods taken in daily has actually been discovered to be excellent for the heart also.
Mediterranean diet plan is essentially the dietary traditions followed by the individuals of Greece, Spain and southern Italy who live around the Mediterranean Sea. It has been studied by an American Dr Ancel Keys when he landed in Greece in 1945.
