Mediterranean Diet

The Performance Benefits of the Mediterranean Diet

What is the Mediterranean Diet?

The Mediterranean diet is plant-based. It is based on the traditional cuisines of the countries that border the Mediterranean. It is a long-term diet that is good for people who want to stay healthy. You can find a lot of vegetables, fruits, legumes, nuts, cereals, and fish in the Mediterranean Diet. It also has a lot of olive oil. Dairy products and white meat are common, but red meat is eaten less often. Doctors recommend this diet for people who want to live a long and healthy life. It helps protect the health of the body’s organs so that heart attacks and strokes are less likely, and it also helps keep blood sugar in balance.

What Are the Benefits of the Mediterranean Diet?

In the Mediterranean climate, people who eat foods grown in this climate and live there do better. This has made the Mediterranean diet more appealing to people. Mediterranean diet simply means unsaturated fat, antioxidant-rich foods, and a lot of fibrous food.

Supports Cardiovascular Health

Omega-3 fatty acids found in fish can help balance cholesterol levels, keep blood vessels open, and cut down on clotting. It can also fight inflammation in the body, and lower blood pressure. Olive oil, nuts, and seeds can also be used to make healthy oils. In the prevention of stroke, heart attack, and heart failure, it has been found that obesity and high blood pressure are less likely to happen.

In addition to Cardiovascular Health:

  • It protects brain health. It prevents Alzheimer’s disease.
  • It reduces the risk of getting depression.
  • It strengthens the immune system and protects against cancer.
  • It reduces high blood pressure and cholesterol and is suitable for cardiovascular health.
  • It regulates the digestive system and eliminates problems such as indigestion and constipation.
  • It helps to lose weight healthily.

Who Is The Mediterranean Diet Suitable For?

The Mediterranean diet is a diet that includes many types of foods and healthy fats. The Mediterranean diet is also frequently preferred by those with heart diseases due to its beneficial benefits. However, it is helpful to seek help from nutrition and dietetic specialist before adopting a new diet or starting a diet.

What are the Points to Consider While Doing the Mediterranean Diet?

There is a risk of excessive caloric intake in this diet, as foods’ specific amounts and portion sizes are not adequately specified. Therefore, due to a careless Mediterranean diet, you may encounter problems such as weight gain.

  • Olive oil and oilseeds predominate in the Mediterranean diet. Although healthy, You should not forget that these foods also contain calories and can cause weight gain when consumed in excess.
  • You should pay attention to the iron ratio of your body. However, due to the lack of foods of animal origin in the Mediterranean diet, you will stay away from the most crucial iron source group in your diet. For this reason, it is recommended that you regularly check your body’s iron level and turn to herbal sources with high iron content.
  • Eating less dairy products can cause calcium deficiency. In such a case, you can turn to herbal calcium sources. You can easily find out if you need a calcium supplement by consulting a doctor.
  • Wine is a standard part of the Mediterranean cooking style, but alcohol is not for everyone to consume.

How is the Mediterranean Diet Done?

The Mediterranean diet guides how much of each food group you should eat for a balanced diet. There is no need to count calories or keep track of macronutrients (protein, fat, carbohydrates) in fine detail. It is essential to focus on the overall quality of the diet rather than the single food. By choosing nutritious and high in nutritional value, foods that are both high in calories and low in nutritional value should be avoided.

We have prepared for you what you can consume in the Mediterranean diet as follows:

-Fruit/vegetables: 3 servings of fruit per day (1 serving = 1/2 cup), 3 servings of vegetables per day (1 serving = 1/2 cup cooked -1 cup raw)

-Legumes: 3 servings per week (1 serving = 1/2 cup)

-Extra-virgin olive oil: 1-4 tablespoons per day

-Fish: 2 servings per week (1 serving = approximately 100 g)

-Nuts: Raw, unsalted, dry-roasted/at least 3 servings per week (1 serving = 1/4 cup)

-Whole grains/starchy vegetables: 3-6 servings per day (1 serving = 1/2 cup of cooked cereal; 1 slice of bread)

-Poultry: Baked, steamed, grilled, skinless

-Dairy products: Choose skim/low-fat milk, yoghurt, cottage cheese, curd

-Egg: 1 egg yolk per day, no limit on white. For those with high cholesterol, no more than 4 egg yolks per week

-Red meat: Lean pieces such as tenderloin, flank steak/no more than 1 serving per week (1 serving = 85 grams)

-Bakery/desserts: Homemade products less than 3 times a week/fruit instead of dessert, nonfat yoghurt

-6-8 glasses (2.5-3 liters) of water per day.

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