MEDITERRANEAN DIET
The Mediterranean diet is a healthy eating model that has been accepted by all health protocols and has been proven by scientific studies. It forms the basis of the diet not only in the countries on the Mediterranean coast, but also in Crete, Southern Italy and Greece. The life expectancy of people who are fed with the Mediterranean diet is extended and weight control can be achieved in a healthy way with this diet.
People who eat this model also reduce the risk of heart diseases, cancer, high blood pressure, type 2 diabetes, Parkinson’s and Alzheimer’s diseases. According to the research and data of the Turkish Diabetes Society, the Mediterranean diet is seen as the most effective diet for improving glycemic control.
If you ask how the content of the diet should be;
1. Vegetables, fruits, whole grains, legumes and oilseeds, namely plant-based foods, are the cornerstones of the Mediterranean diet. Vegetables and fruits are consumed at least 5-6 servings per day. Grains are consumed in the form of whole grains, and whole grain breads have an important place in this diet model. Vegetables, fruits, legumes and whole grains are rich in vitamins and minerals, so there is no need for additional vitamin and mineral supplements. At the same time, this group is rich in fiber. Consumption of foods with high fiber content is advantageous in providing long-term satiety and protecting intestinal health. In this process, the person can suppress his sweet cravings by meeting fresh and dried fruits.
2. Olive oil and hazelnut oil; It is used as a substitute for butter and margarine. The Mediterranean diet looks at the quality of fat and generally avoids consumption of saturated fat. In this type of diet, saturated fats such as butter, margarine, and trans fat are replaced by olive oil and oilseeds. Oilseed consumption should not exceed 1 handful due to its high calorie content.
3. Consumption of red meat should not exceed several times a month. Milk and dairy products also contribute to meeting animal protein needs. Milk is mainly consumed in the form of cheese and yogurt. Low fat is preferred.
4. Fish and poultry meat is consumed at least 2 times a week. Fish rich in omega 3 fatty acids have a significant place in the Mediterranean diet. Fish is consumed 2-3 times a week. Thanks to the healthy fats provided from olive oil, oilseeds and fish trio, bad cholesterol and triglyceride levels decrease, thus reducing the risks of vascular occlusion and heart attack.
5. Consumption of salt is replaced by more spices. Daily consumption of salt should not exceed 5-6 grams.
6. Wine can also be consumed in small quantities. 2-3 glasses of wine per week for men and 1-2 glasses of wine for women can be consumed.
In addition to the Mediterranean diet, 150 minutes of brisk walking per week is recommended to protect heart health. At the same time, increasing physical activity in order to regulate diabetes, blood pressure and general health is one of the basic elements of the Mediterranean diet.
