There is a wide variety of nutrition programs that have become widespread over time and that almost everyone is aware of. One of the diets we hear frequently in this age where healthy nutrition and a more fit appearance gain importance is the Mediterranean diet. The Mediterranean diet, which is basically a type of diet consisting of the foods consumed by the countries with a coast to the Mediterranean, is also frequently preferred in order to prevent diseases. In this diet, which is created according to the diets of the countries on the Mediterranean coast, foods such as olive oil, fruit and vegetables come to the fore. What should be the Mediterranean-style diet, which is often recommended to people with cardiovascular disease, as well as people who are prone to obesity, Alzheimer’s and diabetes-type diseases?
What is the Mediterranean diet?
Mediterranean diet is a kind of diet based on healthy eating, not preparing a diet plan with rules. The name of this diet, which was created based on the nutritional habits of the countries on the Mediterranean coast, comes from here. The Mediterranean diet is also called the Med Diet in the world. The Mediterranean Diet Pyramid was first prepared in 1993 with the joint work of Harvard Public Health and the World Health Organization. When we look at this pyramid, the base of the pyramid is the support of social life. As you climb to the top of the pyramid, there are vegetables, fruits, olive oil and cereals. On top of that, there is seafood. On the top layer, there are sweets with red meat.
The most basic feature of the Mediterranean diet is the variety of foods it has. In this type of nutrition, foods with more plant sources such as vegetables, fruits, legumes, oil seeds and other grains are preferred. The Mediterranean diet has a low amount of invisible fat. Most of the visible fat is olive oil. About 35-40% of the calories gained in such a diet are obtained from foods that are sources of fat such as olive oil, walnuts, hazelnuts, avocados and almonds.
How is the Mediterranean diet made?
Based on the Mediterranean Diet Pyramid, certain foods can be included in the nutrition program. This pyramid shows the inclusion of foods both in quality and quantity, determining the amount of nutrients and how often they will be consumed according to portions. At the base of the pyramid, there are high-energy plant foods that will help to maintain this nutrition. As you go up, there are foods high in sugar and fat, along with animal foods that are recommended to be consumed at a lower level.
This pyramid separates various foods from others and helps in food selection, cooking and consumption. While making the Mediterranean diet, it is important to pay attention to the content of the program accordingly. At the same time, the main recommendations for the implementation of the diet are as follows:
- A minimum of 5 servings of fruit, vegetables and legumes are consumed almost every day.
- Nuts, walnuts, pumpkin seeds, etc. are included in the nutrition program every day. such as oily nuts are added.
- Meat consumption is interrupted at least two days a week.
- A minimum of 2 servings of seafood is consumed per week.
- Whole grain products such as oats, whole wheat bread and brown rice are preferred.
What’s in the Mediterranean diet?
It is possible to list the foods in the Mediterranean diet program as follows:
- Whole grain foods
- Vegetable
- Fruit
- legumes
- Oilseeds and nuts
- Olive oil
- sea products
The content and results of specific diets, such as the Mediterranean diet, differ from person to person. For this reason, it is important to consult a specialist before applying such diets and to start after making the necessary preliminary assessments and not to be exposed to these diets for a long time in order to get effective results.
Mediterranean diet list
A sample Mediterranean diet list for 3 days is as follows:
1 DAY
- Breakfast: It can be consumed by mixing 4 tablespoons of yogurt, 3 tablespoons of oatmeal, 1 serving of fruit and 1 teaspoon of pumpkin seeds.
- Snack: 2 walnuts and dates
- Noon: Avocado salad with cheese prepared by mixing 2-3 slices of cottage cheese, 4 olives, half a red onion, 1 green and capia pepper, half an avocado, 1 slice of whole wheat bread and 1 spoon of olive oil.
- Evening: 300 grams of fish, grilled grilled fish and a salad with plenty of greens and olive oil
2 DAYS
- Breakfast: Cheese toast (made with 2 slices of whole wheat bread), 5-6 olives with lots of cucumber, greens and tomatoes
- Noon: Legumes made with 8 tablespoons of olive oil, 4 tablespoons of yoghurt and seasonal salad
- Snack: 3 wholegrain grissini and 1 cup of tea or coffee
- Evening: 8 spoons of vegetable dish (with olive oil), 1 bowl of tzatziki and 1 slice of whole wheat bread
3 DAYS
- Breakfast: It can be consumed by mixing 1 glass of milk, 4 tablespoons of oats, 1 teaspoon of peanut butter and half a portion of fruit.
- Noon: 100 grams of seasonal tuna salad and 1 slice of whole wheat bread
- Snack: 10 almonds or hazelnuts, 1 spoonful of raisins
- Evening: Vegetable meal with 10 spoons of olive oil, 3 tablespoons of yogurt and 1 slice of whole wheat bread