The Mediterranean diet has been handed down from generation to generation over several centuries, becoming a valuable cultural heritage. During this time, it has evolved and embraced new foods and methods of preparation, but it has maintained the properties and characteristics that make it a healthy choice. The Mediterranean diet represents much more than a simple nutritional guideline, since it is also a balanced lifestyle that includes recipes, ways of cooking, celebrations, customs, physical exercise and a climate with multiple health benefits. Following the Mediterranean diet, in addition to helping to control weight and increase the feeling of physical well-being, improves the functioning of various organs, such as the kidney and the heart. Therefore, in this post, we review all the secrets and recommendations to follow this lifestyle.
What foods make up the Mediterranean diet?
- Olive oil
It is the quintessential oil of Mediterranean cuisine and is rich in vitamin E, beta-carotenes and monounsaturated fatty acids that give it cardioprotective properties. - Foods of plant origin
Vegetables, vegetables, fruits, legumes and nuts are the main source of vitamins, minerals and fiber in the Mediterranean diet. Thanks to their high antioxidant content, they can help prevent, among others, some cardiovascular diseases and some types of cancer. Therefore, the recommendation is to consume 5 servings of fruit and vegetables daily. In addition, fresh fruit should be the usual dessert, replacing sweets and cakes that should be consumed only occasionally. They are also a good alternative for mid-morning and as a snack. - Cereals
The daily consumption of bread and foods from cereals, such as pasta or rice, is essential due to its composition rich in carbohydrates. These foods provide an important part of the energy needed for daily activities. The best choice is to opt for whole grain products, which provide more fiber. - Dairy products
Dairy products are excellent sources of proteins of high biological value, minerals (calcium, phosphorus, etc.) and vitamins. For that reason, it is recommended to consume yogurt and cheese on a daily basis. - Fresh meat
Fresh meat stands out for being an important source of proteins of high biological value, that is, the proteins it contains are the most usable by the body as they contain a greater number of essential amino acids. In general, meat also contains vitamins and minerals. It is a good source of vitamin B12, iron, potassium, phosphorus, and zinc. It is recommended to consume 3 to 4 servings of meat a week, always giving priority to lean pieces and forming part of dishes based on vegetables and cereals. This type of meat is, for example, chicken or turkey, so it is advisable to eat two servings a week - Eggs
Although in recent years the consumption of eggs had been associated with cholesterol, the truth is that the consumption of one egg a day is compatible with a heart-healthy diet. Eggs contain very good quality protein, fat and many vitamins and minerals that make them a low calorie and balanced fat food. It is a great source of high-quality protein, as well as a wide range of vitamins and minerals. - Fish
The consumption of oily fish is recommended at least once or twice a week since its fats have properties very similar to fats of vegetable origin to which protective properties against cardiovascular diseases are attributed. - Water
Water is the quintessential drink in the Mediterranean. The daily intake of between 1.5 and 2 liters of water must be guaranteed for proper hydration and thus maintain a good body balance. However, the needs vary according to age, level of physical activity and weather conditions.
Fresh and organic products
Low-processed, fresh, and seasonal foods are best suited. It is important to take advantage of seasonal products since, especially in the case of fruits and vegetables, it allows us to consume them at their best, both in terms of the contribution of nutrients and their aroma and flavor. And within the choice, organic food, is gaining more and more followers and one of the main reasons for opting for this type of food is because of its quality and taste. No chemicals are used in organic food production and genetically modified organisms are not used. This ensures that foods retain their higher quality and nutritional properties. For this reason, at Coren we are committed to organic production and local products to follow a Mediterranean diet in a simple way.
