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Healthy diet, diet, calories and so on... These are words and phrases that, when we hear them, most of us probably want to change conversation. For most of us, it seems like a feat to put our diet in order. The phrase “from Monday I start a diet” has been heard many times from our mouths, but without being accompanied by actions. But is this difficulty finally in our minds? Are things easier and healthy eating can slowly become part of our daily lives? It is, therefore, an opportunity to clarify things within ourselves around this issue and make a fresh start.
We are fortunate to live in a country characterized by the quality of its food. Greek cuisine belongs to a category of diet with specific characteristics, called Mediterranean. The Mediterranean diet is based on the dietary traditions of Crete and Southern Italy, from the 1960s and is depicted schematically in the form of a pyramid. As this diet is rated as the world's leading one, we will use it as a standard of healthy eating and analyze its benefits as much as possible.
What is the Mediterranean diet?
Because olive oil was the main source of dietary fat in Crete and Southern Italy, the term “Mediterranean Diet” essentially describes the dietary pattern that prevailed in the olive producing regions of the Mediterranean. In these regions there is an increased consumption of legumes, olive oil, cereals and seeds, fruits and vegetables, moderate consumption of fish and white meat, and measured consumption of red wine. During the 1960s, the diet in these regions was observed and it was found that morbidity from chronic diseases in these populations was among the lowest in the world, while the survival expectancy for adults in these populations was among the highest. For this reason, it was the subject of study in the following years and is now considered a leading standard of healthy eating.
What does the Mediterranean diet consist of?
The Mediterranean diet consists of the following:
- High consumption of cereals (and bread), especially whole grains.
- High consumption of seasonal fruits and vegetables (7-10 servings).
- Daily consumption of milk and dairy products (preferably low-fat).
- Daily consumption of legumes, nuts and spices in place of salt.
- Consumption of eggs, fish and poultry on a weekly basis. In general, we prefer fresh fish and avoid salted or fried.
- Low consumption of meat and meat products (once a week). It is better to eat lean meats and bake or boil them.
- Occasional consumption of sweets.
- High ratio in monounsaturated to saturated fatty acids.
- Moderate consumption of alcohol, especially wine. For women, one glass of red wine corresponds to 120 ml, and in men up to 2 glasses per day.
At the base of the pyramid is the adequate consumption of water, and immediately above appear foods that must be consumed daily, at each main meal. These are fruits, vegetables, olive oil and starchy foods. Starchy foods include cereals, spaghetti, rice and potatoes. In this category of products, preference should be given to whole grain products, due to their richer content in fiber, potassium, magnesium, etc.
Climbing the nutritional pyramid, both the frequency of recommended consumption and the recommended amount are reduced. Above the base of the pyramid, we find nuts, dairy products, legumes and olives, which must be present daily in our diet, in specific quantities. Fish and seafood, poultry and eggs should be consumed on a weekly basis. Even higher we find red and processed meat (eg cold cuts, sausages). Finally, at the top of the pyramid are sweets that are suggested to be consumed occasionally, for example at a social event.
What to avoid?
- Processed foods and food from outside
“Ready food” often includes saturated fatty acids, excess salt and preservatives, which are blamed for many diseases in humans. Therefore, it is advisable not to get used to eating this type of food.
- The most salt
When cooking, it is good to be careful not to use too much salt. Excessive consumption of salt is mainly related to hypertension, a condition that over time wears out the organs of the human organism. The recommended consumption of salt per day is estimated at around 10 grams.
- Excessive amount of coffee consumption
Coffee is an integral part of the everyday life of almost all of us. However, excessive coffee consumption can have unpleasant effects on the human body, such as arrhythmias. Therefore, it is advisable not to exceed the recommended amount, which is 300 mg-400 mg of caffeine for healthy people.
- Energy Drinks
Energy drinks contain sugar and preservatives. At the same time, they are both stimulants and can cause arrhythmias and increase anxiety levels in the consumer.
- Sugar
Research shows that sugar is responsible for many diseases of the human body, and excessive consumption leads to obesity. For this reason, it is advisable to prefer natural sugars, such as honey or fruit.
- Chewing gum
Chewing gum contains many different preservatives, and may also contain sugar. Frequent consumption can be a long-term burden on the body.
Helpful tips
One of the most important things is proper meal planning. It is best to eat every meal at the same time every day. This contributes to the harmony of both the body and the mental health of the human being, while having particularly beneficial consequences on the functioning of the intestine. It should also be noted that it is better to eat a lot of small meals rather than a few large ones. This again helps the digestive system to function more properly. Finally, remember that when we eat, we must consume small bites. This facilitates digestion and protects us from many unpleasant situations.
What are the health benefits?
Many studies have shown that the Mediterranean diet has multiple benefits for human health. More specifically:
- It slows down aging and promotes longevity. This happens through a reduction in mortality from all causes, but in particular from coronary heart disease and some forms of cancer.
- Reduces the incidence of coronary heart disease.
- It reduces levels of triglycerides, total and LDL (“bad”) cholesterol, and maintains levels of HDL (“good”) cholesterol in the blood.
- It reduces the incidence of type 2 diabetes and at the same time helps to cope with the disease itself.
- It helps to lose weight and maintain the desired kilograms.
- Reduces symptoms in patients with rheumatoid arthritis.
- Reduces blood pressure levels.
- It favors the better functioning of the intestine. It promotes good intestinal bacteria and at the same time reduces the likelihood of developing intestinal inflammations.
- Protects against certain types of cancer, such as breast and colon cancer.
- Reduces the risk of developing depression.
- Reduces the risk of stroke.
- Reduces the incidence of Parkinson's and Alzheimer's diseases, as well as mortality from Alzheimer's disease.
Is the Mediterranean diet enough?
The Mediterranean diet is a very useful tool to keep one healthy. Nevertheless, it is not enough on its own. One needs to make small changes in one's daily life that will contribute to a healthier lifestyle. More specifically:
- Exercise
Official guidelines recommend that adults exercise 150 to 300 minutes per week, at moderately intense rates. In addition to the multiple benefits to a person's physical health, it also helps to balance his mental health. If we avoid sedentary lifestyle and put gymnastics in our daily routine, we will see very impressive and immediate results.
- Adequate sleep
Adequate sleep is essential for the proper functioning of the body, but also for mental health. Sleep rejuvenates, regenerates, heals and rests the body. A stable and adequate sleep schedule plays a decisive role in overall human health.
- Avoiding bad habits
Habits, such as smoking and alcohol abuse, put a significant burden on health, causing serious illnesses. Therefore, it is advisable to try slowly to eliminate them from our lives.
- Mental health
It is good to take care of our mental health. Take care not to get stressed, not to “sink” and in general to keep our calm. If there is a need, it is advisable to contact a specialist. It has been proven that low levels of anxiety and depression protect us from many diseases.
- Less time in front of the screen
Technology has overwhelmed our daily lives, resulting in, for much of the day, being in front of a screen. However, this often isolates us, while at the same time taking away time from other valuable pursuits, such as exercising, reading a book and socializing.
- Healthy social life
It is characteristic that, in the Mediterranean way of life, the value of proper socialization is highlighted. That is, to have healthy interpersonal relationships, while at the same time seeking companionship and healthy fellowship with others, especially when eating lunch.
Let's not give up!
It may be that one day or more we have not adhered to a healthy diet. We may have gone off schedule. Something may have happened to disorganize us. We should not be disappointed. The point is not to be perfect, but to try. Even if it has shortcomings. It is enough each time to make a fresh start and try to do our best. If we take such an attitude, immediately everything becomes easier. And since the healthy lifestyle seemed a feat, it will slowly become an integral part of our daily lives!
Referencias
https://www.hygeia.gr/mesogeiaki-diatrofi-enas-thisayros-sto-piato-mas/
https://www.healthyliving.gr/2020/02/18/mesogieiakh-diatrofh-kala-vakthria-9/
https://www.everydayhealth.com/mediterranean-diet/scientific-health-benefits-mediterranean-diet/
https://www.healthline.com/nutrition/mediterranean-diet-meal-plan#sample-menu
https://www.healthline.com/nutrition/healthy-eating-tips#TOC_TITLE_HDR_10
https://meygeia.gr/mesogeiakis-diatrofis-enterou/
https://www.verywellfit.com/health-benefits-of-the-mediterranean-diet-4842600
https://foodforhealth.gr/ta-ofeli-tis-mesogeiakis-diatrofis
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