2024 Author: Jasmine Walkman | [email protected]. Last modified: 2023-12-16 08:29
According to a study, the people of Crete have a long life expectancy, mortality from cardiovascular disease is minimal, and cancer cases are only 10% compared to people living in the United States.
The answer to this mystery is simple - the Mediterranean menu, which the Greeks follow and which is known worldwide as the Mediterranean diet.
The special eating habits of the inhabitants of Italy, France, Spain, Greece and even North Africa can be a benchmark for healthy eating. Their menu includes cereals, which are in the form of bread, pasta and pasta, as well as rice.
Mediterranean eating habits also include seasonal fruits and vegetables, in the form of the obligatory salad of every meal. Also do not neglect nuts and legumes - walnuts, almonds, pine nuts, hazelnuts, lentils, peas and green beans.
The intake of dairy products in the Mediterranean diet is in the form of skim milk, cottage cheese, cheese and yellow cheese. You can afford them daily in moderation.
The iconic olive oil and olives are mandatory without worrying about the quantities. Fish and seafood are to blame for the proverbial fertility of the Spaniards. Red meats, pastries and honey are allowed 2-3 times a month. On the other hand, you can drink wine every day, 1-2 glasses.
Sample Mediterranean menu:
Prepare an easy salad with shrimp. For it you need 100 grams of rice, the same amount of seafood, to which you need to add 50 grams of diced ham and cucumber. Season the salad with 1 tablespoon of olive oil and lemon juice.
For a main course you can prepare pasta with broccoli. Boil salted water and boil about 300 grams of broccoli. In 1 tablespoon of olive oil stew 200 grams of mushrooms and add chopped broccoli. Boil about 100 grams of dark pasta (for 1 serving) and mix them with vegetables.
The Mediterranean diet does not rule out desserts. They are light, fresh and do not create a feeling of heaviness and overeating. Prepare a fruit salad of 1 pear, a few prunes, 1 apple. You can mix them with 150 g of fresh nonfat cottage cheese and season with a spoonful of freshly squeezed lemon or orange juice.
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