What are the 10 Keys to Follow the Mediterranean Diet?
The Mediterranean diet is one of the healthiest according to expert nutritionists from several countries. It is based on natural and seasonal foods, among which olive oil is the most important.
“The Mediterranean diet is considered one of the healthiest and framed in an active lifestyle can help us live longer and in better conditions”.
Today we take the opportunity to give you ten keys to the Mediterranean diet that you can incorporate into your day to day life.
Keys to the Mediterranean Diet
There are many studies that support the benefits of the Mediterranean diet to prevent some diseases and achieve a nutritious and balanced diet. The most prominent foods are to CEITE olive, fruit and seasonal vegetables, and fresh seafood. We give you the 10 keys of the Mediterranean diet that you can incorporate into your habitual diet to take advantage of all its benefits.
1. Cereals and Whole Grain Bread
It is recommended to take whole grains instead of its “white” version, and avoid industrial breads, such as mold. Using whole grain to make bread makes it more satisfying, rich in fiber and promotes intestinal transit.
2. Olive Oil
Olive oil is the basis of the Mediterranean diet. A natural treasure rich in vitamin E and omega-9 fatty acids. Thanks to its properties it promotes cardiovascular health and helps absorb many nutrients.
3. Fresh Fruits
Orange, apple, grape, grapefruit, pomegranate, melon, watermelon … All fruits are rich in vitamins and minerals, which favors our immune system. Remember that the Mediterranean diet recommends taking 5 servings of fruit and vegetables a day.
4. Fresh Vegetables
Mushrooms, tomatoes, peppers, aubergines, onions, spinach, zucchini … are tasty and perfect to meet the 5 servings of fruit and vegetables a day. Make sure you have all the colors present on the table; it is the only way to guarantee a contribution of all the necessary nutrients
Nuts, almonds, pistachios … nuts provide magnesium, calcium and phosphorus. They are a good complement for our breakfasts, lunches or salads.
6. Seasonal Foods
Vegetables, fruit, fish; meat … the best thing is that it is typical of the season to guarantee that they have not been processed or chemically altered.
7. Fermented Dairy
Fermented dairy products, such as kefir, yogurt or cheese, are very beneficial. They provide us with very necessary living microorganisms that help maintain an adequate balance in our intestinal microbiota.
8. Lean Meats
Because of its high protein content and low fat content, preference is given to lean and white meats, such as chicken, instead of red.
9. Blue Fish
Sardines, mackerel, tuna, salmon … Their fats are very beneficial, rich in omega 6.
10. An Active Life
Take advantage of social life to exercise, go for a walk to enjoy the outdoors and nature, enjoy the sun and let it fill you with vitamin D. Practicing some activity will improve your quality of life and will be reflected in your health.
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