Mediterranean Diet Guidelines

Posted by updated on April 14, 2017

Updated on April 14, 2017

Mediterranean Diet Guidelines
Mediterranean Diet Guidelines. Image head: What can you expect from the Mediterranean Diet? First pentagon, up left:A balanced nutrition that provides your body all the needed elements in the required proportions. Second pentagon, up right: Intake of antioxidants and anti aging elements. Third pentagon, down left: Food that prevent clog arteries and keep under control blood pressure, sugar level and cholesterol. Fourth pentagon, down right: Exercise to keep your body, including your mind, in shape and ready to be used and to burn calories. Bottom of the image: The Mediterranean Diet, a lifelong lifestyle. Center of the image:Copyright 2011-2021 www.mediterraneandiet.com

Mediterranean Diet Guidelines

Original Mediterranean Diet guidelines of action:

  1. Make the virgin olive oil your unique fat. Do not reuse the oil after frying. We do not recommend deep fryers, but if you have to use a cheaper oil for one of these devices, buy high oleic sunflower oil. This oil is a modern fat made from genetically modified sunflower seed. It has a composition similar to virgin olive oil and is as stable as it at high temperatures. It is richer in oleic acid than normal sunflower oil

 

Oleic acid is a type of monounsaturated fat characteristic of olive oil, olives and avocado, and after this novelty of food technology, it also abounds in this new type of oil.

In olive oil, oleic acid is present in a ratio of about 70-75%. In the “high oleic” sunflower, around 80%. In avocado, it is in a proportion close to 70%, while in the conventional sunflower oil, this fatty acid reaches only 31.5%.

Oleic acid brings a beneficial action on our blood vessels and heart. It increases the “good cholesterol” (HDL-c), contributing to reduce the risk of cardiovascular diseases.

Never use shortening for deep frying. It is pure trans-fat.

Remember that the fat you put in your life will make it better or worse, shorter or longer. Invest in virgin olive oil or in extra virgin olive oil! Simple olive oil is a completely different product. It is refined one without the properties of the virgin.

 

  1. Consume lots of vegetables fruits and legumes.

 

  1. Buy non-refined carbohydrates, real whole grain bread, in quantities adjusted to your physical activity.

 

  1. Eat frequently fish, especially small and oily (or “bluish” one) three or four times a week.

 

  1. Take daily some dairy products milk and derivatives, cheese and yogurt (the original cheese was fresh goat cheese). If you are fond of them or are overweight, go for the skimmed versions.

 

  1. Have three or four eggs per week.

 

  1. Take meat and saturated fats in reduced quantities. Avoid artificially hydrogenated fats at any cost. This means to avoid the manufactured products or to read carefully their labels. If they do not have trans fats, may have lot of sugar.

 

  1. Take one or two small glasses of wine a day, at the main meals. White wine and beer are alternatives.  Ban sodas and fruit juices.

 

  1. Take nuts and dried fruits as snacks and desserts. Watch the calories. In “special occasions” have homemade Mediterranean Diet traditional desserts.

 

  1. Do physical exercise!

 

If you follow these Mediterranean Diet Guidelines, you will have a healthier and better life.