.jpg)
Healthy eating, diet, calories and so on.... These are words and phrases, which when we hear them, most of us probably want to change the conversation. To most of us it probably seems a feat to put our diet in a row. 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 a healthy diet can slowly become part of our daily lives? It is therefore an opportunity to clarify within ourselves the things around this issue and to make a fresh start.
We are fortunate to live in a country that is known for the quality of its food. Greek cuisine belongs to a category of food with specific characteristics, called Mediterranean. The Mediterranean diet is based on the dietary traditions of Crete and southern Italy in the 1960s and is represented schematically in the form of a pyramid. As this diet is considered to be the world's leading diet, we will use it as a model for healthy eating and analyse its benefits as much as possible.
What is the Mediterranean diet?
Because olive oil was the main source of fat in the diet in Crete and southern Italy, the term "Mediterranean Diet" essentially describes the dietary pattern that prevailed in the oil-producing regions of the Mediterranean. In these regions there is an increased consumption of legumes, olive oil, cereals and grains, fruit and vegetables, moderate consumption of fish and white meat, and moderate consumption of red wine. In the 1960s, diets in these areas were observed and it was found that chronic disease morbidity in these populations was among the lowest in the world, and life expectancy for adults in these populations was among the highest. For this reason, it has been the subject of study in subsequent years and is now considered a leading model 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.
- Weekly consumption of eggs, fish and poultry. In general, we prefer fresh fish and avoid salted or fried fish.
- Low consumption of meat and meat products (once a week); It is preferable to eat lean meats and roast or boil them.
- Occasional consumption of sweets.
- High ratio of monounsaturated to saturated fatty acids.
- Moderate alcohol consumption, mainly wine. For women, this corresponds to a 120 ml glass of red wine and for men up to 2 glasses per day.
At the base of the pyramid is adequate water consumption and immediately above it are foods that should be consumed daily, at each main meal. These are fruits, vegetables, olive oil and starchy foods. Starchy foods include cereals, pasta, rice and potatoes. In this category of products, wholemeal products should be preferred, due to their richer content of fibre, potassium, magnesium, etc.
As you move up the food pyramid, the frequency of recommended consumption and the recommended amount decreases. Above the bottom of the pyramid, we find nuts, dairy products, legumes and olives, which should be present in our daily diet in specific quantities. Fish and seafood, poultry and eggs should be consumed on a weekly basis. Red and processed meat (e.g. sausages and sausages) are even higher. Finally, at the top of the pyramid are sweets that are recommended to be consumed occasionally, such as at a social event.
What to avoid?
- Processed foods and eating out
"Ready-made food" often contains saturated fatty acids, excessive salt and preservatives, which are implicated in many human diseases. Therefore, it is advisable not to get into the habit of eating such foods.
- Too much salt
When cooking, it is good to be careful not to use too much salt. Excessive salt consumption is mainly associated with hypertension, a condition that over time wears out the organs of the human body. The recommended daily salt consumption is estimated at around 10 grams.
- Excessive amount of coffee consumption
Coffee is an integral part of almost everyone's daily life. But 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 stimulants and can cause arrhythmias and increase stress levels in the consumer.
- Sugar
Research shows that sugar is responsible for many diseases of the human body and excessive consumption leads to obesity. Therefore, it is advisable to prefer natural sugars such as honey or fruits.
- Chewing gum
Chewing gum contains many different preservatives and may also contain sugar. Frequent consumption can take a long-term toll on the body.
Useful tips
One of the most important things is proper meal planning. It is a good idea 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 person, and has a particularly beneficial effect on bowel function. It is also worth pointing out that it is better to eat many small meals than a few large ones. This again helps the digestive system to function more properly. Finally, we should remember that when we eat, we should 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 ageing and promotes longevity. This is done by reducing mortality from all causes, but particularly from coronary heart disease and some cancers.
- Reduces the incidence of coronary heart disease.
- It lowers 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 in the treatment of the disease itself.
- It helps in losing weight and maintaining the desired pounds.
- It reduces symptoms in patients with rheumatoid arthritis.
- Reduces blood pressure levels.
- It benefits better bowel function. Promotes good gut bacteria and at the same time reduces the possibility of gut inflammation.
- It protects against certain types of cancer, such as breast and colon cancer.
- Reduces the risk of depression.
- Reduces the risk of stroke.
- It reduces the incidence of Parkinson's and Alzheimer's diseases, as well as mortality from Alzheimer's disease.
Is the Mediterranean diet alone enough?
The Mediterranean diet is a very useful tool for keeping healthy. However, 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 should exercise between 150 and 300 minutes a week, at a moderate pace. In addition to the multiple benefits to a person's physical health, it also helps to balance their mental health. If we avoid a sedentary lifestyle and make fitness part of 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 crucial role in the overall health of a person.
- Avoiding bad habits
Habits such as smoking and alcohol abuse are a major burden on health, causing serious diseases. It is therefore advisable to try to slowly eliminate them from our lives.
- Mental health
It is good to take care of our mental health. We should take care not to get stressed, not to "sink" and generally keep calm. If there is a need, it is advisable to consult 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 taken over our daily lives, so that for much of the day we are in front of a screen. But this often isolates us, while taking time away from other valuable activities such as exercise, reading a book and socialising.
- Healthy social life
It is characteristic that, in the Mediterranean way of life, the value of proper socialisation is emphasised. That is, to have healthy interpersonal relationships, while at the same time seeking companionship and healthy interaction with others, especially when dining.
Let's not give up!
We may have gone a day or more without eating a healthy diet. We may have gone off schedule. Something may have happened that disrupted us. We should not be disappointed. The important thing is not to be perfect, but to try. Even if there are shortcomings. As long as each time we make a fresh start and try our best. If we take such an attitude, everything immediately becomes easier. And where a healthy lifestyle used to seem like a feat, it will slowly become an integral part of our daily lives!
References
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
.svg)
.svg)
.svg)
.png)
