Mediterranean Diet - It can change not only your health, but your lifestyle.

The Mediterranean diet is an eating pattern based on the eating habits of Mediterranean countries such as Greece, Italy and Spain. This diet has been extensively studied and is considered one of the healthiest diets in the world. It emphasizes the consumption of fresh, unprocessed plant foods along with a moderate intake of animal protein.
This type of diet includes olive oil, fruits, vegetables, legumes, whole grains, seeds, nuts and fish, and it is also important to avoid the consumption of industrialized foods that are harmful to health, such as sausages, snacks, frozen - ready meals.
This diet is actually a type of food that helps you change your lifestyle, and it is not always necessary to be low in calories to help you lose weight, as it naturally helps to improve your metabolism and favor weight control. .
Here are the main aspects of the Mediterranean diet:
Plenty of plant-based foods: The Mediterranean diet emphasizes eating fruits, vegetables, greens, whole grains, nuts and seeds. These foods are rich in vitamins, minerals, fiber and antioxidants that contribute to overall health.
Olive oil: Olive oil is one of the main sources of fat in the Mediterranean diet. It contains healthy monounsaturated fatty acids, which have beneficial effects on the heart and cardiovascular system. Olive oil is used for cooking, dressing salads and other dishes.
Moderate consumption of fish and poultry: The Mediterranean diet includes regular consumption of fish such as salmon, tuna, sardines and mackerel, which are rich in omega-3 fatty acids. Poultry like chicken and turkey are also eaten in moderation.
Low consumption of red meat: Red meat is consumed in limited amounts in the Mediterranean diet. When it comes to eating, it's best to choose lean options and limit consumption of processed meats.
Dairy in moderation: Dairy consumption in the Mediterranean diet is moderate, with low-fat dairy products such as yogurt and cheese preferred.
Moderate consumption of red wine: In some versions of the Mediterranean diet, moderate consumption of red wine is allowed. However, it is important to consume in moderation and only if it is appropriate for the person, taking into account the individual's state of health and circumstances.
Low in salt and natural spices: The Mediterranean diet uses less salt and instead uses herbs and spices to flavor foods. This contributes to a lower sodium intake.
In addition to these dietary aspects, the Mediterranean diet also emphasizes the importance of an active and socially engaged lifestyle. Regular physical activity and sharing food with family or friends are other parts of this lifestyle.
The benefits of the Mediterranean diet
The main benefits of the Mediterranean diet are:
Lower risk of developing cardiovascular disease, cancer, diabetes and other health problems such as Parkinson's and Alzheimer's;
Prevention of cancer, mainly of the esophagus, stomach, ovary and breast;
Protect the body from atherosclerosis and thrombosis;
Helps reduce pain, stiffness and disease activity in people with inflammatory arthritis;
It is a more economical and sustainable option, as it uses fresh seasonal fruits and vegetables;
It can prevent the early development of asthma and allergic rhinitis in children;
It is a nutritionally more complete type of food, providing a greater amount of vitamins and minerals, unlike industrialized foods;
It helps to lose weight naturally because it is a diet rich in fiber, natural foods and good fats, it also improves metabolism, which favors weight control;
It helps to vary the diet more, is good for the taste of children, facilitates the consumption of vegetables, greens and salads.
To truly follow a Mediterranean diet lifestyle, you must consume plant-based, fresh, minimally processed, seasonal, and local foods daily.