Asbabsehat Firstly The Mediterranean Diet consumption pattern is said to be popular thanks to its healthy diet method. This is driven by findings that show areas around the Mediterranean Sea such as Italy and Greece have cardiovascular disease that tends to be less.
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However One of the drivers of this fact is the consumption pattern of the people there known as the Mediterranean diet. So, what is this diet like?
What is the Mediterranean diet like?
The Mediterranean diet is an eating pattern based on the consumption of various traditional foods from Italy and Greece that have been known since the 1960s.
This diet prioritizes plant-based foods that are rich in complex carbohydrates, vitamins, minerals, and antioxidants.
Various sources rich in protein and fat such as red meat fish, white, meat ( poultry ), and eggs are also included in the Mediterranean consumption pattern, only consumed with less frequency.
The Mediterranean diet plan can be described simply as follows.
1. Daily consumption
Daily consumption can be serve every day with varying frequency. Types of food can be serve every day such as various vegetables and fruits, olive oil, seeds, nuts, and spices that are use as cooking spices.
Daily consumption also includes a variety of sources of carbohydrates that are good for the diet such as whole grains, cereal grains, whole grains, rice, and pasta.
2. Daily consumption in moderation
For Example Consumption which includes moderate amounts is the type of food that can be consumed daily or weekly in not too much quantity and frequency, for example, once a day or once a few days.
Types of food includ in this frequency group include various white meat products, eggs, milk, and dairy products such as cheese and yogurt.
3. Weekly consumption
For instance In weekly consumption, food groups can only be served and consumed about two to three times a week, including various types of fish (land and sea) and various other seafood.
4. Monthly consumption
Foods that are include in monthly consumption are food groups that must be limited, for example, consumed one to three times in one month. One of them is red meat.
In addition, various sweet foods that contain sugar or sweeteners are also reduce to a frequency of only once or twice a month or, better yet, avoided.
5. Other things
In addition to setting the frequency of the types of food already mention, below are some other things that need to be consider in implementing the Mediterranean consumption pattern.
- Reduce consumption of sugar from soft drinks, ice cream, and sugar.
- Reduce consumption of refined flour from white bread and pasta made from refined flour.
- Avoid trans fats from margarine and various processed foods.
- Avoid consumption of various processed meats.
- and avoid consuming processed foods labeled “low fat” or “dietary”.
- Reduce alcohol consumption, replace it with red wine with a maximum dose of 148 ml for women and 296 ml for men and only consumed twice a week.
Food sources use in the Mediterranean diet
Mediterranean consumption patterns can use a variety of natural food sources, limiting consumption only based on frequency over time and choosing healthier nutritional sources.
Below are some examples of food sources that can be use.
- Vegetables: broccoli, tomatoes, spinach, cauliflower, carrots, cucumber, kale.
- Fruits: Apples, bananas, oranges, melons, strawberries, pears, grapes, dates, watermelon.
- Nuts and seeds: peanuts, almonds, green beans, cashews, pumpkin seeds.
- Tubers: potatoes, sweet potatoes, sweet potatoes, turnips.
- Whole: grains whole wheat, brown rice, whole oats, corn, bread, pasta.
- Fish and seafood: Salmon, mackerel, tuna, sardines, crab, shrimp.
- White: chicken, duck, pigeon.
- Eggs: chicken eggs, quail eggs, and duck eggs.
- Milk and dairy products: cheese and yogurt.
- Spices: Shallots, garlic, mint leaves, cinnamon, chili, pepper.
- Sources of oil and fat: olive oil, avocado oil.
Sample menu in the Mediterranean diet
Interest in trying the Mediterranean diet? Below is an example of a Mediterranean diet menu for four days.
Morning: Milk and oatmeal
Lunch: Egg sandwich with vegetables
Evening: Tuna fried in olive oil
Morning: Yogurt without sugar with sliced fruit
Afternoon: Red bean soup with brown rice
Evening: Omelette with vegetables
Morning: Oatmeal with banana
Afternoon: Chicken fillet with soy sauce with onions and brown rice
Evening: Vegetable salad with olive oil
Morning: Omelette with vegetables and tomato juice
Lunch: Roast meat and roasted potatoes
Evening: Strawberry yogurt with sliced fruit
Make sure vegetables and fruit are included in your daily consumption menu. Types of fish, chicken, and eggs can be consume alternately, and try to consume red meat no more than once a week.
8 easy steps to adopt the Mediterranean diet
The Mediterranean diet tends to be easy to do because it doesn’t restrict a person from consuming certain food sources completely.
On tother hand if you want to change your normal diet to a Mediterranean diet, it’s best to do it gradually and not in a hurry. Below are some steps you can take.
- Firstly get used to the consumption of fruit and vegetables as part of your daily diet, and continue to increase or replace the portion of food with vegetables and fruit slowly.
- Secondly replace snacks that are high in flour and sugar with fruits or nuts.
- Start getting use to using kitchen herbs or spices while reducing salt and MSG (vetsin). Besides being healthier, it can make your cooking richer in taste.
- If you want to be healthier, make it a habit to consume whole grains because they have complex carbohydrates that are better for digestion.
- Reduce intake of trans fats and saturated fats from oils by substitute margarine or other oils for olive oil.
- For example If you are used to eat red meat, start replacing it with fish and white meat.
- Limit consumption of fat from dairy products. Choose skim milk or low-fat cheese.
- However when eating at restaurants, choose fish-base foods and choose foods that are not fry or fry in olive oil.
The Mediterranean diet isn’t just about food selection
In addition to regulating the type and frequency of food, the Mediterranean diet recommends eating together and sharing food with family or friends as well as regular physical activity.
Physical fitness and social aspects are also factors that cause Mediterranean people to tend to be happier and live healthier lives and Regular physical activity should not be miss and is part of the Mediterranean consumption pattern.
Therefore Keep in mind, that this consumption pattern does not limit the consumption of calories and fat completely, it’s just that there is a replacement of consumption frequency and food sources with healthier ones.
In addition to maintaining body weight both because regular physical activity and healthy consumption patterns are need to prevent various cardiovascular diseases and diabetes, and prevent cancer.