If you start in 2022 and want to eat healthy food, Mediterranean diet It might be the best option. It was named the best diet of the year for the fifth time in a row in feito pelo US News & World Report . Ranking, an American media conglomerate that has been providing this type of list for more than 30 years.
A panel of experts put together the eating habits of the people of Greece, Italy, France and Spain as a better choice for the New Year. According to the publication, the diet is rich in vegetables, healthy fats, and lean protein and scores high for being nutritious, flexible, and evidence-based.
Fame is not for nothing. The lifestyle of the inhabitants of this region is associated with cardiovascular health and longevity. Research around the world also links it to the prevention of heart disease. diabetic Type 2, reduce bad cholesterol, LDL, lower incidence Parkinson’sAnd Alzheimer’s disease And some types of cancer, such as bowel and breast cancer.
On the table of the inhabitants of this region there are fresh and natural foods such as fruits, vegetables, fish, olive oil, oilseeds, cereals and cereals. Milk and cheese are consumed in moderation, and wine is also present during meals. Red meat is rarely consumed. Sausages, canned foods and ultra-processed foods are excluded from the diet.
They also walk a lot, are physically active, and many are in the habit of taking naps or riding a bike. Thus, it is not difficult to conclude that this set of habits leads to a less active and stressful life.
Is it safe and slimming?
The Mediterranean diet is considered safe because it not only combines variety in food, but also a healthy lifestyle. People with celiac disease and lactose intolerance need medical follow-up to avoid the risk of malnutrition, as the dietary pattern recommends wheat and dairy products. Wine is not mandatory. People with alcohol restrictions should remove it from the list.
But it is important to remember that the goal of the Mediterranean diet is not weight loss. Choosing this dietary pattern will bring benefits to your health, however, eating large amounts of these foods (even those recommended in the diet) and spending too few calories can lead to weight gain.
If you want to reduce the number on the scale, it is best to follow up with a health professional. Everyone has different calorie needs. Leaving aside the sedentary lifestyle, which these people have been doing for a long time in their daily tasks, can help you lose weight.
It is easy to follow and maintain, but it can be expensive
One of the biggest attractions of the Mediterranean diet is that it contains a wide variety of foods. It does not exclude food groups or restrict calories. The flexibility of individuals to follow the diet based on their preferences and lifestyle facilitates long-term maintenance.
Other balanced and adaptive diets, such as dashAnd mind e TLCIt is also highly rated by experts in the rankings.
In contrast, more restrictive eating plans, such as ketogenic diet it is in Dokan, rated as poor as it is difficult to maintain over time. Research suggests that severely restricting food groups or calories can also lead to a risk of developing nutritional imbalances or an eating disorder.
There is no perfect diet for everyone. One of the few downsides to the Mediterranean diet is that it takes time and knowledge to prepare healthy foods, and the ingredients can sometimes be pricey, according to experts.
Watch the main foods included in the Mediterranean diet
– vegetables and fruits: The recommendation is seven to 10 servings a day from this food group. They bring more fiber and vitamins into our bodies, which can prevent coronary heart disease. Examples: broccoli, cabbage, spinach, onions, cauliflower, carrots, Brussels sprouts, cucumbers, etc. Fruits: apples, bananas, oranges, pears, strawberries, grapes, figs, melons, peaches, etc.
Nuts and seeds: Almonds, walnuts, macadamia nuts, hazelnuts, cashews, sunflower seeds, pumpkin seeds, etc. They are rich in calories and good fats and support cardiovascular health.
All grains: Pasta is a very common food in this region, and it is allowed, but as long as it is a whole grain. Whole grains should replace refined carbohydrates, that is, white flour. Choose wholegrain products that are a source of fiber, complex vitamins E and B, minerals such as magnesium, iron, zinc, selenium, manganese, potassium, phosphorous, essential fatty acids, fiber and antioxidants such as flavonoids that contribute to lower risk. For the treatment of diabetes and cardiovascular disease.
Healthy fats: Extra Virgin Olive Oil, Olive, Avocado and Avocado Oil. Olive oil is an excellent source of monounsaturated fatty acids and polyphenols. It is preferable to use olive oil in lotions. Another tip is to replace the butter or shortening that you spread on the bread with.
Poultry (turkey, chicken, duck), fish and seafood: It should be consumed at least twice a week. Fish is one of the main components of a healthy diet, and several studies point to the relationship between fish consumption and the prevention of heart disease. Examples: salmon, sardines, trout, and tuna. Seafood: shrimp, oysters, crabs, mussels.
Low-fat cheese, milk and yogurt: White cheeses such as goat and sheep cheese, common in the Mediterranean region, can be replaced with Minas cheese, which is a cheaper option for Brazilians. Yogurt is the most natural type of yogurt (the Greek type), and it has no added sugars or flavors.
Herbs and spices: Garlic, basil, mint, rosemary, sage, nutmeg, pepper, and cinnamon can be used to season food, thus using less salt.
– vintage: Due to its antioxidant potential, red wine is allowed in moderation to accompany meals, but it is not mandatory. The safe dose is one cup a day for women and two for men. For type 2 diabetics, the safe dose is 2 to 4 cups per week.
Coffee and tea: Both are allowed, but they must be naturally sweetened. Avoid refined sugar and artificial sweeteners. And of course people should drink plenty of water.
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