Mediterranean Diet And Lifestyle Patterns

Mediterranean Diet. Sixty years later. Is the Mediterranean Diet expensive, There is something you should consider. The Mediterranean Diet is free, with no supplements or packs. There is not economic interests behind it. The only money you will spend is the one you invest in fresh food, fruits and vegetables. What it can do for you, 1. High consumption of virgin olive oil. 2. High intake of vegetables and fruits and legumes. 3. Use of non-refined carbohydrates (portions to be adjusted to physical activity). 5. Consumption of milk, cheese and yogurt. Keep an eye on the saturated fats of the dairy products. 6. Three or four eggs per week.

Normally, margarine and hydrogenated oils lack the flavor that olive oil gives out.

Keep fresh fruit visible at home and keep a piece or two at work so you have a healthful snack when your stomach starts growling. Lots of grocery stores stock exotic fruit—pick a new one to try each week and expand your fruit horizons. The people who live along the Mediterranean—the Spanish, Italian, French, Greek, and others—are not known to shy away from wine, but that doesn't mean you should pour it at your leisure.

• High intake of vegetables and fruits and legumes


• Help Yourself to Whole Grains


• Sip (a Little) Wine


• Cook and Season Food with Extra-Virgin Olive Oil


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• Enjoy Fruit for Dessert


• Use of non-refined carbohydrates (portions to be adjusted to physical activity)

Normally, margarine and hydrogenated oils lack the flavor that olive oil gives out. Another part of the diet is regular but moderate consumption of red wine. Saturated fat consumption is low as opposed to high amounts of monounsaturated fat and dietary fiber. This is due to the fact that the diet includes big servings of fruits, vegetables, breads, cereals, olive oil and fish.

Eight countries including Ireland, Spain and Greece promoted the benefits of the Mediterranean-style diet, while seven including Norway, Sweden, Finland and Iceland recommended people adopt a Nordic-style diet to remain healthy. “Both of these diets are really good in terms of impact on health. That is not in doubt,” said João Breda from the WHO’s European office for prevention and control of noncommunicable diseases. Sugar Snap Pea Salad with lemon-grilled chicken or fish: Sweet, crisp and snappy, this healthy pea salad recipe is all about the sugar snaps, plus a little Aleppo pepper for some heat. The creamy sheep- or goat's-milk cheese adds a touch of richness and the edible flowers give it a gorgeous pop of color. Serve this beautiful salad alongside lemon-grilled chicken or fish.