Mediterranean diet helps the brain! Italians have always thought it, but now many national and international studies on nutrition can confirm it: Mediterranean diet has positive effect and benefits on the people. Recent studies shows that it is useful not only to lessen the depression and defeat the degenerative stress; the news is that it is good also for the cognitive abilities and the memory… a great help for our brain!Onions and other aromatic herbs work very similar to garlic. They contain about 25 active compounds that appear to help combat heart disease, strokes, high blood pressure and cholesterol. Dairy is not as big a part of the Mediterranean diet as it is of the typical American diet. Sure, yogurt and cheeses are an important part of the Mediterranean cuisine, but still they don’t eat as much because they use it more sparingly as an appetizer or dessert, or in a salad. But cheese and yogurt can be really good for you.
After the initial research much has been talked and written about the Mediterranean Diet. In the end, it all converged in the Mediterranean Diet Pyramid. It was created in 1993. The pyramid was the result of research done by the WHO and Harvard’s Division of Public Health. They gathered together all the information about the Mediterranean Diet available at the time and put it in a 5-floor pyramid to illustrate how it works. The base is the basis of the Mediterranean Diet Pyramid.
Fats can be classified into two classes, the good fats and the bad fats. The pyramid permits us to consume olive oil which is known as the good fat. This oil is usually found in various vegetable salads, it does not pose any risk since it vies for good health as it assists in lowering the cholesterol in our bodies. Overall, the Mediterranean diet food pyramid tells us to keep our eating habits into a balance.
Choose vegetables and fruit prepared with little or no added fat, sugar or salt. Enjoy vegetables steamed, baked or stir-fried instead of deep-fried. Have vegetables and fruit more often than juice. Eat a variety of whole grains such as barley, brown rice, oats, quinoa and wild rice. Enjoy whole grain breads, oatmeal or whole wheat pasta. Choose grain products that are lower in fat, sugar or salt. Drink skim, 1%, or 2% milk each day. Have meat alternatives such as beans, lentils and tofu often.
Legumes Together with cereals they guarantee a protein mixture whose biological value is not exactly equal to that of animal protein, but very similar. They are also rich in vitamins and mineral, especially iron. 4. FOOD Eggs Famous for the large amount of high biological value protein, eggs have always been the most important source of animal protein in the Mediterranean diet together with cheese. They are considered an important food for their relationship between energy and nutrients.
MEDITERRANEAN DIET FOOD PYRAMID PDF DOWNLOAD! The Mediterranean diet emphasizes: Eating primarily plant-based foods, such as fruits and vegetables, whole grains, legumes and nuts. Replacing butter with healthy fats such as olive oil and canola oil. Eating fish and poultry at least twice a week. The new model takes into account qualitative and quantitative elements for the selection of foods. The traditional Mediterranean Diet (MD) pyramid has evolved.
Graphically shown in the above Mediterranean Food pyramid. 1. Eat: Vegetables, fruits, nuts, seed, legumes, potatoes, herbs, bread, spices, whole grains, virgin olive oil. 2. Eat in Moderation: At lest 2 times per week, fish, poultry cheese and yogurt. 4. Don’t Eat: Sugary beverages, food with added sugar, processed meat, refined oil, refine grains (eg: white flour) and of course processed foods or food made in the factory. It is interesting to note that in the early evolution of the ubiquitous pizza in Italy had tomato sauce as the main toping with a variety of vegetables.
The “house” has five simple food groups, the same as the traditional food pyramid. Japan decided to have a little fun with its nutritional guidelines: they’ve flipped the food pyramid upside down and spun it around, giving new meaning to playing with your food! From bottom to the top, in super small amounts, are fruits and dairy products, fish and meat dishes, vegetable dishes, then the top (the bulk of your diet) should be grains and breads.
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