Mediterranean diet
10.07.2024
It’s time for sea, sun and good food.
And at sea we eat Mediterranean food, which is one of the best, so treat yourself to it.
It is known for its health benefits, reducing the risk of cardiovascular disease, type 2 diabetes and some types of cancer.
It is not only a way of eating, but also a way of life, which includes regular physical activity, social meals and enjoying life.
Mediterranean diet:
Lots of fruits and vegetables:
– Eat a variety of fresh fruits and vegetables every day.
– It is recommended to eat at least 5 portions of fruit and vegetables daily.
Whole grain foods:
– Enjoy whole grain products such as whole grain bread, pasta, rice and oatmeal.
– Avoid processed and refined grains.
Healthy fats:
– Use extra virgin olive oil as the main source of fat.
– Enjoy nuts, seeds and avocados.
Fish and seafood:
– Enjoy fish and seafood at least twice a week.
– Fatty fish rich in omega-3 fatty acids, such as salmon, sardines and mackerel, are particularly recommended.
White meat and dairy products:
– White meat (poultry) is more recommended than red meat.
– Enjoy moderate amounts of dairy products, especially yogurt and cheese.
Legumes:
– Include legumes such as beans, lentils and chickpeas in your diet a few times a week.
– They are a good source of vegetable protein and fiber.
Moderate consumption of meat and sweets:
– Eat red meat and processed meat only occasionally.
– Limit the consumption of sweets and sugary drinks.
Glass of vine:
– Moderate consumption of wine, especially red, is allowed, usually with a meal.
– This means a maximum of one glass per day for women and two for men.
Fresh and seasonal foods:
– Enjoy seasonal and locally produced foods that are fresher and more nutritious.
– Prepare food from fresh ingredients instead of relying on processed food.
Social meals and moderation:
– Meals should be an opportunity to socialize with family and friends.
– Eat slowly and enjoy your food to make you feel fuller and more satisfied.
