The diet of Mediterranean

The Mediterranean diet

Food in the Mediterranean diet to improve their health.

Mediterranean diet, based on fruit and vegetables, whole-grain cereals, nuts and refined carbohydrates and less saturated fatty acids is very similar to a healthy diet is generally done by the doctors and nutritionists large. According to Dr. Helen Delichatsios, Doctor of Medicine at the fair General Hospital and the director of education for healthy nutrition at the Harvard Medical School, a Mediterranean-style to improve the health of households and to support the control of the weight.

"The studies in the Mediterranean diet has shown that persons from certain countries at a lower risk for cardiovascular and total number of deaths," says Delichatsios. "And if you follow a diet that is hard on plants, fruits and vegetables and whole grains, you can eat more volume and therefore feel fulller with fewer calories."

But, she says, "with a weight-loss program is also a question of control, and a part of it is not only the selection of food, but the quantities of food that you eat."

Here Dr. Delichatsios sets the guidelines for the diet, such as the Mediterranean.

* Battery Products: Delichatsios said choose fruit and vegetables of the season and in bright colors, the flavor, nutrients and important antioxidants. "The antioxidants have on cancer prevention. Therefore, yellow, orange, pumpkin, spinach, blueberries, these are all essential elements of good antioxidative properties., In order to refuel with a main dish salad, the maintenance of hand vegetable sandwich toaster, to fruit salads, or by the mixture of yogurt and fruit smoothies.
* Go Nuts: Walnuts contain antioxidants and other nutrients necessary for a healthy diet. And they have a low glycemic index, the effect on blood sugar. "Be careful with nuts," says Delichatsios "because they are very closely associated with calories. They are therefore an excellent way, a little fat and calories and can be satiating. However, if you eat too much, back to what you eat many calories and can not deny that the impact of benefit. "
* Take Grains: Whole grains contain more vitamins, minerals and proteins in the fine grains, whole grain bread wrapped think rice and wheat to white bread, white rice and flour tortillas. "It is important here is the ingredients," explains Delichatsios. "Make sure that the first component on the package indicated, whole beans. Because sometimes," with the whole-grain ", but not really that many of them in whole grains."
* Eat good fats: Well, there are good fats in the diet of olive oil, canola oil, nuts and fish. Avoid the saturated fatty acids, which is something that comes from products of animal origin: red meat, whole milk, all cheese, butter, etc.
* Spice it up: the kitchen has a Mediterranean climate perfect for growing herbs and spices, the taste and variety. "The people are often in good health with a slight or no taste, but these rules may be this idea," says Delichatsios. "Different aromatic can help the Food and visually attractive taste and smell and taste and are very important for the health [food]."
* Bean is that the beans packed protein and fiber, are low in calories "are therefore a source of energy that is healthy," explains Delichatsios. Add the cooked beans or soups, salads, rice or replace meat in stews and pots.
* Cope glass your health: After a glass of wine with food is a fundamental element of the Mediterranean diet. "For women up to one glass per day and men up to two per day, May, as part of a healthy lifestyle, good for the health of the heart," says Delichatsios. Studies show that the wine contains flavonoids, which have shown inflammatories and anti-cancer properties.
* Take part in: Take the time to use for the power supply and enjoy the flavor is so important for the success of the Mediterranean diet is what you eat. "Eat slowly," advises Delichatsios. "If your fork between bites, when you speak, you take a sip of water between each bite, after eating, just eat less, what would you do if you shovel food into the feeling that not enough, until the brain after a certain time, if you eat too fast, your brain May not be able to relay signals to the entire stomach. Therefore, it is helpful Easting slowly. "

Besides the exercise, the Mediterranean diet has been proven to help improve the health and energy. Delichatsios said that if the above recommendations (with free dessert from time to time!) They are on their way to live life in the Mediterranean Sea, where the house.

The diet of Mediterranean