If you want a lean and healthy body where there is a reduced risk of cancer, diabetes, obesity, and heart ailments, then Mediterranean diet is what you should opt for. A Mediterranean diet consists of fruits, vegetables, lean meat and fiber-rich whole grain cereals, with moderate consumption of alcohol. Healthy oils such as olive oil is used for cooking, and nuts and cheese are eaten as snacks.
Here Are A Few Tips From The Mediterranean Diet For A Healthy Body:
Use Healthy Oils
Olive oil is a great cooking medium as it is heart healthy and contain omega 3 fats which are healthy for the body. They can replace butter and margarine in cooking and baking which are heavily fat laden and should be avoided for consumption as they lead to obesity, heart ailments and other health hazards.
Try and replace the red meat in the diet with lean and healthy proteins. Try eating skinless meat and add fish to the diet, at least, two times a week. Fish contains omega 3 fats which are healthy poly saturated fats, extremely good for the heart. Also, eating nuts help in reducing fried snack cravings and protein helps in muscle growth and repair, controlling fat deposition in the body.
Eating vegetable supplies the body with good amounts of minerals and vitamins. Carrots, tomatoes, broccoli, and leafy greens like spinach, kale and lettuce are mega sources of vitamins. They protect the body from damage due to their antioxidant content and also lower the risk of diseases like cancers, heart problems, osteoporosis and many more. Eat them as salads, soups, stir-fries and a big bowl of vegetable is a great option for dinner.
Avoid Processed Food
People in the Mediterranean lands prefer to snack on cheese and high fiber nuts like almonds, walnuts, sunflower seeds, and pine nuts instead of fried snacks like chips, cookies and biscuits. This way we can avoid processed foods that are laced with sugar, trans fats, and saturated fats. Low-fat cheese and yogurt are another fat-free options for snacking.
Eat Whole Grains
Grains that have not been refined and are still in their complex or whole form, should be consumed. Quinoa, oats, barley are healthy cereals that keep the stomach full and are loaded with nutrients. Try and eat wheat whole grain pasta and bread and abstain from the consumption of white flour and its products.
Fruits should be eaten, and eaten all the way! Instead of sweets try eating fruits for dessert. Apples, pear, grapes, oranges, and the huge variety of berries. These all add vitamin C, antioxidants, fibers and minerals to the body and keep it healthy and active.
Moderate consumption of alcohol, seems to increase the good cholesterol in the body and is good for the body. Wine contains antioxidants and is known to keep the skin and heart healthy. They control clotting in the body and ease the process of plaque build-up that could lead to attacks and strokes.
Munch the food well and eat slowly to aid the process of digestion. Do not eat with distractions like TV and eat with family to relish and enjoy the food and eat until just full. This is the staple rule for the Mediterranean diet to not gobble the food in a hurry and savour each bite.