These days we humans are highly prone to diseases and health-related issues. Especially heart-related diseases are on the rise today. To keep ourselves healthy and disease-free we have to stick to a healthy and balanced diet. One such very old and popular diet is called the Mediterranean Diet.
Origin of the Mediterranean Diet
In the 1960s an observation about people suffering from coronary diseases worldwide, it was found that the people from the Mediterranean region such as Greece, Spain, and Italy are less prone to it. Subsequently, it was found that the diet of people in this region prevents cardiovascular diseases.
It is also recognized by the World Health Organization as a healthy and sustainable diet and is considered an intangible cultural asset by the United National Educational, Organization of Science and Culture.
What constitutes the Mediterranean Diet?
The Mediterranean diet mainly focuses on daily consumption of vegetables, fruits, whole grains and healthy fats, occasional intake of fish, poultry, eggs and milk and rare intake of red meat. It also involves sharing meals with family and friends, enjoying a glass of red wine and should do some basic exercises regularly.
Sample meal plan of a Mediterranean Diet
Breakfast: Oatmeal and raisins.
Afternoon Snack: Fruits.
Lunch: Green Salad, whole grain sandwich, and yogurt.
Evening Snack: Nuts
Dinner: Grilled Tuna fish, vegetables and fruit.
What to Drink
Drink plenty of water to help digestion. It also includes moderate amounts of red wine every day. However, this is optional for those who do not consume wine and for those suffering from liver problems. You can have coffee and tea as well but should avoid any type of soft drinks and fruit juices which have high quantities of sugar.
What to have for snacks
If you want to have something for snacks in between meals you have a wide range of options-
- A handful of nuts like cashews, walnuts, and almonds, etc.
- Fruits like apples, bananas, and strawberries, etc.
- Baby carrots.
- Greek yogurt.
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