Mediterranean diet refers to a healthy, simple, light and nutritious diet. Nutritionists have found that people living in Italy, Spain, Greece, Morocco and other countries along the Mediterranean coast of Europe generally live a long life. After a lot of investigation and analysis, the mystery was gradually revealed, and it was found that this was related to the diet structure in this area.
Based on a variety of plant foods, including a large number of fruits, vegetables, potatoes, whole grains, beans, nuts and seeds. The processing of food is as simple as possible, and local and seasonal fresh fruits and vegetables are selected as ingredients to avoid the loss of trace elements and antioxidant components. When cooking, vegetable oil containing unsaturated fatty acids replaces animal oil containing saturated fatty acids and various margarines, especially olive oil.
design feature
Fat accounts for 35% of total dietary energy, while saturated fatty acids account for less than 7%~8%. Eat some dairy products such as cheese and yogurt in moderation, and it is best to choose low-fat or skim dairy products. Eat fish or poultry twice a week, and eat no more than 7 eggs a week, including various cooking methods. It is also recommended that there should be no more than four eggs. Replace dessert, candy, honey and cake with fresh fruit.
Eat red meat at most several times a month, with the total amount not exceeding 7-9 Liang (340-450g), and try to choose lean meat. Drink red wine in moderation, preferably with meals, and avoid drinking on an empty stomach. No more than two cups a day for men and no more than one cup for women. In addition to a balanced diet, the Mediterranean diet also emphasizes. The principle of moderation and balance, healthy lifestyle, optimistic attitude towards life and daily exercise.