The Mediterranean Diet
mediterranean food |
Mediterranean
diet is basically the dietary traditions followed by the people of Greece,
Spain and southern Italy who live around the Mediterranean Sea. It has been
studied by an American Dr Ancel Keys when he landed in Greece in 1945. He
discovered that the people of Greece and Spain had longer life expectancy and
didn’t have any major health problem.
Their diet
mainly consists of lots of food from plant sources freshly eaten minimally
processed, locally grown, and seasonal and very little food from animal sources
Foods
mainly are fresh fruits, vegetables, sea fresh fish, herbs, bread, grains, nuts
and seeds, non refined oils like olive oil which is 25% to 35% of fat consumed
and low consumption of saturated fats, moderate consumption of cheese and
yoghurt, honey and fresh fruits for desserts, lots of fresh fish and non
refined cereals.
Vegetables
consumed should be at least 1 pound and red meat consumed sparingly only. Lots
of physical activity and consumption of wine if taken should only be 1 glass
for women and 2 glasses for men daily with meals.
Fruits are
mainly grapes, raisins olives, avocado, strawberries, raspberries, currant,
blue berries grapes, black olives, orange, apple, pear, figs, pomegranates,
dates, passion fruits, cherry, apricot, grapefruit, peach, prunes, quince,
bergamot and plums.
Vegetables
are spinach, lettuce, cauliflower, broccoli, white peach, bell pepper, carrot,
beetroot, tomato, onion, shallots, scallions, green onion, celery, eggplant,
capers, cucumber, lemon, Zucchini, white and red cabbage, mushroom, grapevine
leaves, artichokes, potatoes, sweet corn and gherkin.
Grains are
mainly pasta, couscous, rice, polenta, bulgur etc.
Legumes are
carob, peas, beans, lima beans, chickpea and lentils.
Herbs and
spices used are anise, basil, bay leaves, borage, peppercorns, garlic, chilies,
chamomile, chervil, chives, dill, fennel, lavender, marjoram, mint, nutmeg,
oregano, parsley, sesame seeds, rosemary, sage, savory, sorrel, tarragon, and
thyme, vanilla, mahaleb, red saffron, masticha, cinnamon, clove, coriander,
cumin and caraway.
Cheese used
are mainly from sheep and goats milk - bocconcini, edam, feta, halloumi,
kasseri, kefalograviera, kefalotyri, roquefort cheese, mozzarella, mitzithra,
manouri, manchego, peciino toscano , mascarpone, parmesan, and pecorino,
anthotyro, xynotyri, ladotyri, anevato and batzos.
Nuts are
almonds, fennel, poppy, sesame, pistachio nuts, peanuts, hazelnuts, walnuts,
pine nuts and chestnuts.
Fish and
fillets are herring, salmon, trout, tuna, anchovies, sardines, mackerels, cod,
and carp. Sea foods like octopus, clams, mussels and squids are also eaten.A
wide variety of these foods consumed daily has been found to be very good for
the heart as well.
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