While a vacation to the Mediterranean could be good for your health, adopting some of the key eating habits of this region could be just as beneficial, without the cost of airfare.
People in the United States are constantly looking for that key element that will help them lose weight and feel better. There has been a lot in the news lately about the Mediterranean Diet and its health benefits. This time, the hoopla is well worth it.
Eating a diet such as the Mediterranean Diet has been medically proven to reduce the risk of death, heart attack, stroke, dementia, and depression. Those who follow this regime and focus on consuming healthy fats and fiber can reduce the medications they need for diabetes as well as help control their blood pressure and cholesterol levels.
As early as the 1600s, health-conscious individuals from Italy have been advising people to consider this diet in order to improve their health. In the 1960s, as the rate of heart attack and stroke began to skyrocket in the United States, it started to become clear that individuals living in countries around the Mediterranean Sea such as Greece, Italy, and Crete, lived longer and had less heart disease than those living in other parts of the world. People guessed it was due to their diet. This was finally proven by solid research that was performed in the 1990s, and which continues today.
The Mediterranean Diet isn’t really a “diet” at all; it’s a different style of eating. People in Italy don’t feel like they’re on a diet — they just eat food they like. The approach is based primarily on plant foods and healthy oils. Fresh fruits, vegetables, and nuts are the main staples. In fact, fresh fruits make up their most common desserts.
People following this diet use fish and olive oil as the main source of healthy fats; eat dairy in moderation; consume very little red meat, and have moderate amounts of red wine daily.
It’s also important to point out that diet alone is probably not the only reason people in this part of the world seem healthier. They eat much smaller but more frequent meals than we do. They tend to exercise more as part of their daily routine. For example, walking and biking are the common ways they get around. Since they are often outdoors more than many of us, people in the Mediterranean region in the sun more, which encourages their bodies to produce more healthy vitamin D.
The diet does tend to be high in starches, but the starches of the Mediterranean Diet are usually unrefined and contain whole grains. Try to incorporate whole grain breads, pastas, and rice in your menus, rather than their white refined counterparts. Cutting down on processed foods and rich sweets is also recommended.
Compare the Mediterranean Diet to what you eat now. Do you have fish with most of your meals? Do you eat fresh fruit for dessert or do you favor cakes and ice cream? What percentage of your meals or snacks includes fruits, vegetables, and nuts? How many meals do you eat a day, and how large are the portion sizes? Do you tend to eat more refined starches such as white bread, white rice, white pasta, plain potatoes, and sweets - or healthier starches such as whole grains and sweet potatoes? Do you exercise?
Making some simple lifestyle changes over time can make a big difference in your overall health. If you now eat a diet heavy in red meat and refined starches, start with a small change such as adding more fruit to you meals. Go ahead and bring a taste of the Mediterranean to your diet. You’ll feel better and improve your health.
