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The Mediterranean Diet
A figure-friendly, heart-healthy, disease-preventing eating plan. |
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What is the "Mediterranean Diet" ?
The Mediterranean diet is not a weight-loss plan; it simply refers to the way in which people traditionally eat in the Mediterranean region. On November 17, 2010, UNESCO recognized this diet pattern as an Intangible Cultural Heritage of Spain, Greece, Italy and Morocco.The Mediterranean diet incorporates the basics of healthy eating — plus a splash of olive oil and perhaps a glass of red wine — among other components characterizing the traditional cooking style of countries bordering the Mediterranean Sea.
The common Mediterranean dietary pattern has the following characteristics:
•high intake of bread and other cereals, mainly whole grain
•high intake of fruits and vegetables, potatoes, beans, nuts and seeds
•high consumption of virgin olive oil
•moderate consumption of dairy products
•low to moderate consumption of eggs and poultry
•very low intake of red meat
•very low intake of sweets (organic honey is the main sweetener)
•1 small glass of wine per day (optional)
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Importantly, followers of the Mediterranean diet avoid synthetic foods such as artificial hydrogenated products and their derivates, and anything containing saturated or trans fat, which is responsible for increasing bad cholesterol (LDL) and reducing good cholesterol (HDL). Salt is sparsely used and instead replaced by herbs and spices.
The diet also recognizes the importance of enjoying meals with family and friends, and getting plenty of exercise on a regular basis.
Consequently, it is widely believed that people who follow a Mediterranean diet can expect a healthier, happier and longer life.
Source：http://www.mediterraneandiet.com/
http://www.mayoclinic.com/health/mediterranean-diet/CL00011
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