KOMPAS.com – Mediterranean diet or Mediterranean Diethas long been recognized as one of the healthiest dietary approaches. This diet originates from countries around the Mediterranean Sea such as Spain, Greece, Italy and France.
Not only is this diet rich in health benefits, it also offers a delicious balance of healthy foods and culinary delights.
The Mediterranean diet emphasizes the consumption of plant-based foods such as fruits, vegetables, whole grains, nuts, and legumes.
Also read: The Mediterranean Sea is polluted with microplastics, a holiday there could even be unhealthy
Animal protein comes from fish, poultry and milk in limited quantities. Meanwhile, red meat, processed foods and sugar are only consumed occasionally.
Another important component of this diet is healthy fats. Olive oil, which is rich in monounsaturated fats, is a hallmark of this diet.
Apart from that, nuts, seeds and oily fish are also other sources of healthy fats.
How does the Mediterranean Diet work?
The health benefits of the Mediterranean Diet do not come from just one type of food, but rather a combination of various food ingredients that are rich in nutrients.
For example, adding olive oil to an unhealthy diet probably won’t produce significant results.
On the other hand, overall dietary changes, such as reducing red meat consumption and increasing vegetables and healthy fats, can have a big impact on health.
Also read: The story of the discovery of the world’s oldest computer at the bottom of the Mediterranean Sea
This diet also highlights the social aspect, where mealtime becomes a moment to gather and share with family or friends. This habit supports emotional well-being in addition to physical benefits.
Food guide in the Mediterranean Diet
Recommended Foods
- Olive oil (especially extra virgin)
- Nuts and seeds, such as almonds, walnuts, and pinecones
- Oily fish, such as sardines and mackerel, and other seafood
- Fresh vegetables, including green vegetables and sweet potatoes
- Fresh fruit, such as avocado, tomato and pomegranate
- Low-fat dairy products, for example Greek yogurt
- Fresh herbs, such as basil, oregano, and rosemary
Illustration of the Mediterranean diet, an eating pattern that helps prevent premature death in women according to a 25 year study.Foods that should be limited
- Saturated fats such as butter and margarine
- Sweet foods such as cakes and candy
- Processed meat such as sausages
- White flour products such as white bread or pasta
Health benefits of the Mediterranean Diet
Research shows that a Mediterranean diet may help:
- Reduces the risk of chronic diseases, such as type 2 diabetes, high blood pressure, and high cholesterol.
- Improves heart health thanks to consumption of healthy fats and high fiber.
- Supports weight loss and prevents obesity.
- Extends life and prevents decline in brain function such as dementia.
Also read: The Mediterranean Diet has been around for thousands of years, here’s the proof
How to start the Mediterranean Diet?
Although the Mediterranean climate may be different from where we live, the principles of this diet are easy to implement:
- Avoid fast and processed foods
- Choose fresh, whole foods.
- Enjoy food with family or friends.
- Replace sugary drinks with water or herbal tea
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