The Mediterranean diet keeps you in top form

Because of this diet, Mediterranean populations have a greater life expectancy than those in other geographical areas, while the Greeks and Italians have one of the lowest risk rates of developing cancer, diabetes, bone disease, lung disease and cardiovascular disease.

The Mediterranean diet is based on very simple principles and does not require a menu that must be strictly followed through the three main meals of the day. This diet is based on the consumption of vegetables, fruits and fruit juices, oilseeds, olive oil (extra virgin), whole grains, fish, seafood, cheese, eggs, yogurt, fresh spices, honey (instead of sugar ) and red wine (consumed in moderation).


The consumption of red meat is recommended once or twice a month (beef, pork, venison, lamb).

Sweets, eggs, fish and chicken are recommended to be consumed weekly.

Every day you should drink six glasses of water, a glass of red wine, milk, olive oil, vegetables and fruits, potatoes and products based on wholemeal flour.


Foods recommended by the Mediterranean diet:

VEGETABLES: tomatoes, cucumbers, green peppers, pepperoni, lettuce, radishes, zucchini, onions, potatoes, carrots, mushrooms, olives, cabbage, cauliflower, broccoli, spinach, nettles, eggplant, beans, peas, chickpeas and lentils.

FRUITS: orange, tangerine, pomelo, grapefruit, lemons, apples, pears, peaches, kiwi, figs, berries, cherries, strawberries, grapes, apricots, melons and red plums and figs

FISH AND SEAFOOD: octopus, squid, mussels, shrimps, crabs, lobsters and craw-fish.


FRESH SPICES: basil, oregano, parsley, tarragon, mint, cumin, coriander, rosemary and garlic

OIL SEEDS: cashew nuts, almonds, hazelnuts, sunflower seeds, flax seeds and walnuts (raw, not fried).

Extra virgin olive oil

RED WINE: one drink per day at dinner.


- Vegetables are rich in fiber and low in fat. They are an excellent source of vitamins C and E and minerals (calcium, potassium, iron, magnesium) and phytonutrients to protect against the appearance of cancer.
- Fruits and oil-seeds are rich in unsaturated fats, minerals, vitamins and protein. They strengthen the immune system and lowers the LDL cholesterol in the blood.
- Whole grains contain soluble and insoluble fiber and anti-inflammatory antioxidant which prevents constipation and multiplication of cancer cells. 
- Fish and shellfish contain high quality protein, minerals (iodine, calcium, phosphorus, potassium), vitamins (A, D and E), essential fatty acids (omega 3 and omega 6). Daily consumption of fish lowers the risk of cardiovascular disease, cholesterol and triglycerides, as well as osteoporosis.
- Extra virgin olive oil is rich in monounsaturated fats, a great protector for the heart. In addition, it improves intestinal transit and prevent constipation.
- Red wine contains antioxidants and is beneficial to heart health, prevents blood clots and reduce the risk of developing cancer. 


Don't forget to exercise ! 

In order for the Mediterranean diet to have a full effect, keep exercising. Specialists say that in addition to the benefit of burning calories which helps you lose weight, daily exercise helps reduce stress and improve general health. For begginers, it's recommended at least 30 minutes of walking and then gradually changing the intensity of the effort (running or exercises practiced in the gym, if your doctor recommends). 


Example of a daily Mediterranean diet plan:

Breakfast: Omelet, a full roll of black bread and an orange.

Lunch: A mixed vegetable salad with a tablespoon of olive oil, a roll of bread and a grapefruit.
 
Dinner: Bean salad, a grilled chicken breast drizzled with a tablespoon of olive oil, an oven baked apple with cinnamon and a glass of red wine.