Mediterranean diet nutrition
NUTRITION IN THE MEDITERRANEAN DIET
FOOD SOURCES IN THE MEDITERRANEAN DIET
Sources of carbohydrates in the Mediterranean diet
Carbohydrates provide more than half of the calories in the Mediterranean diet, and they are present in all meals.
Carbohydrates provide satiety and fullness, so they help not to eat between meals.
|SOURCES OF CARBOHYDRATES IN THE MEDITERRANEAN DIET|
|Cereals||- Rice, wheat, millet, spelt, rye, sorghum, oats, buckwheat, couscous, bulgur.|
|Bread and pastries||- Rye bread, wheat bread - Pasta food
|Tubers||- Potato, sweet potato, beet, Jerusalem artichoke|
Sugars in the diet primarily come from fruits such as apples, oranges, pears, pomegranates or grapes. Natural sugars from fruits provide vitamins energy and quick to absorb calories.
They are indispensable in an athlete's diet for children and young people, and in general, in all stages of life.
Source of proteins in the Mediterranean diet
Sources of proteins in the Mediterranean diet
- Vegetables are healthy food that gives us complex carbohydrates, vegetable protein, fiber and minerals important for bones and body. It is a nutritional component that must be consumed at least two times a week: lentils, chickpeas, beans, peas, beans, etc..
- Eggs are a source of quality proteins because they contain all the essential amino acids the body needs. For its cholesterol content, we must be moderate eating them, up to 4 a week.
- Fish is a major source of iodine in the diet. We should explain that only seafood can provide iodine, such as seaweed and fish.
Iodine is an essential mineral for proper thyroid function, which contributes to a good development and growth. Iodine deficiency is associated with metabolic diseases such as goiter.
Oily fish gives us, in addition to iodine, essential fatty acids Omega 3.
For these features, the Mediterranean diet, rich in fish, has more benefits over other diet plans where animal protein derives mostly from meat.
Animal meat consumed in the Mediterranean diet is low in fat and sodium. We found the poultry, quail, chicken or turkey and rabbit meat, less frequent, veal, lamb and pork.
In some Mediterranean countries, especially Italy and Spain, ham is an important component.
The excess meat diets are decalcifying.
Sources of omega fats in the Mediterranean diet
Sources of fat in the Mediterranean diet
Fat is an essential nutrient for our body, if we assume that all body cells are formed, in most part, by fats.
Good quality and balance of fats that are present in the Mediterranean diet, is responsible for much of their profits.
Foods rich in fats in the Mediterranean diet are associated with the prevention of cholesterol, raise good cholesterol, lower incidence of depression and prevention of dementia and degenerative diseases.
In recent years it has introduced the avocado, with characteristics similar to olive oil, which has been given the nickname of the American olive.
Fats provide 30% of daily calories in the diet. For people with diabetes, this percentage may reach 35%.
- Olive oil used in moderate amounts, both for dressing as for cooking. Omega 9 fats better withstand frying temperatures, and the are the basis of the typical Mediterranean sauce. Besides the benefits of Omega 9, olive oil helps to balance the diet. The recommended amount is between 30 - 50ml. olive oil a day (3-5 tablespoons).
- Nuts are very present in the Mediterranean diet. The can be introduced as dessert ("Musician dessert") or in the traditional "ground" (ground nuts and sauteed or added to sauces), which is the basis of many dishes. In addition, consumption abounds almonds and hazelnuts, rich in Omega 9
Sources of fiber and antioxidants of the Mediterranean diet
Vegetables are the main source of dietary fiber. The Mediterranean diet there is a big variety of vegetables.
- Carrot, pumpkin, sweet potato and colored foods, a natural source of beta carotene, which helps protect the skin's appearance and maintain the organism young.
- Tomato sauce has become a staple. Scientific studies have shown that tomato contains lycopene, an antioxidant component whose concentration increases during cooking. Simmered tomato sauce is a perfect recipe for an anti-aging diet.
- Peppers, coming from the Americas, are vegetables rich in vitamin C, being a more important source than oranges or lemons.
- Onion and garlic consumption is inherited from ancient Babylon, where they were consumed in abundance. they have mucolytic and expectorant properties. They are present in all sauteed.
- Resveratrol is a natural antioxidant in wine, with anticancer and heart-healthy properties. However, wine should be taken in moderation due to its alcohol content.
*Related information: List of food in the Mediterranean diet
More information about recipes and benefits of the Mediterranean diet in the listing above.
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